Tomorrow we start, and with a bang! I strongly advise that you consider taking a rest day where possible, what is coming will make you wish you had.
Throughout the month of September, being punctual to class is a must please. The usual Tom Foolery will be accepted again from October 1st, however due to the nature of the workouts in September the coaching staff will need to move quickly through all warm ups and teaching points. Come in and be ready to get stuck in. Please stay late, or come early to tell each other about your days, as the classes will be focused on one goal.
633...how to get involved:
A) Grab yourself a partner and sign up for an 8 hour block. Within this 8 hour block you will set about achieving 211 repetitions of the clean & jerk (one third of 633). The loading can be dictated by your individual capacity.
The 8 hour blocks will be:
Each 8 hour block will be limited to 8 pairs. Please head over to the post that will be going live on the Reebok CrossFit Cardiff members page shortly and comment with your name, your partners name, and the time slot you wish to sign up to. We would love to see some of you sign up to join us in the early hours of the morning!!
Once you have chosen your time slot, share the Just Giving page amongst family and friends, and get raising some funds for a very worthy cause.
B) If you are unable to commit to an 8 hour slot, that's not a problem. You can sign up for a 1 hour slot as an individual or as a pair. We will have capacity for 2 individual slots, or one pair slot per hour. The same sign up process applies - head to the post on the members page and comment with your name/team name and the hour slot you would like to claim. The hour slots will run from 11:00 and will be on the hour e.g. 11:00-12:00, 12:00-13:00 etc. Within this hour you can determine your own target for repetitions and set your own loading.
Again, once you have chosen your time slot, share the Just Giving page amongst family and friends, and get raising some funds for a very worthy cause.
The final day of a great build up week, a cheeky spin on a benchmark...
CrossFit Cardiff WoD
30 Ring Muscle Ups*
*every break = 200m farmers carry (2x24/16kg)
Please write your lightening times to the whiteboard and remember any scales or teaching progressions used, you may need them throughout September...