WoD - Wednesday 21st August, 2019

Wheelbarrow carries…is there a better way to test whether or not your buddy is actually your buddy?! I guess you could pretend that that shoe just fell off, honest! The Rogue and experienced CrossFitter just cracked the workout with his shoelaces untied, slipped right off and…face plant!
The rest of you, who actually like the person who’s clinched (to prevent unwanted and pungent smells making the movement even harder) butt cheeks are swaying around in front of you hold on…for dear life, to stop them finding out just what the floor tastes like!
True buddies!

Run fast, hold on and…listen to the coaches!

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Legless Rope Climb 
Run 800m
3 Legless Rope Climb
Run 400m
2 Legless Rope Climb
Run 200m
1 Legless Rope Climb

Please ensure that you control your decent so that you have skin left on your hands, making writing your times up on the whiteboard possible!

WoD - Monday 12th August, 2019

I hope you guys have all had enjoyable weekends, albeit slightly soggy!

Next Saturday, as per event posted on the members page, we have a Bring a Buddy event. It’s pretty simple:

• Select and drag a buddy to the gym

• Partner with said buddy and perform the workouts created by the mind of the master

• Win some cool prizes

• Drink beer and get loose

Saturday will be the first day of a brand, spanking new…bring a buddy week. Running therefore from August 17th - 24th you are welcome to bring a friend or more to the gym with you, free of charge.
All that is needed is to email Davs on dafydd@crossfitcardiff.com, and remind them that not every class ends in beer drinking shenanigans!

Get them involved in something very cool, don’t keep it all for yourselves!

CrossFit Cardiff WoD

Today we dedicate some time to becoming gymnastic ninjas…

For 15 minutes
Pistol progressions/skill work

15 minutes
Handstand Walk progressions

Complete as many rounds and reps as possible within 10 minutes of:
10 Pistols 
10m Handstand Walk
10 Ab Mat Sit Ups 

Shake off those hamstrings and get your times up to the whiteboard please…

WoD - Monday 22nd July, 2019

Happy Monday Team…BUDDY WEEK!!!

All week, you’re buddies will be wandering around the gym looking like a rabbit in the head lights! Scared, nervous and seriously confused due to the fact that people are actually talking to them while they are in a gym! 😕 Not only, but the sweaty, half naked hugs will freak them right out. DO IT ALL!

Support and care about them all like nothing else in the world matters, we are fiercely loyal and wonderfully welcoming.

On another note. Get your arses to class! Especially tomorrow evening as not only do we have a wonderful workout planned for you, but there will be will be a film crew present in the evening (between 17:00 - 18:00 approx) to film have of the 16:30 and 17:30 classes. Now here’s that previously wonderful workout

CrossFit Cardiff WoD

For 3 Rounds and within 3mins:
20/15 Calorie Assault Bike
30 Wall Balls (20/14lbs)
Max Rep Burpees

Rest 6 minutes between rounds.