WoD - Wednesday 7th December, 2022

Hump day and therefore officially counting down to a weekend of savage workouts (well maybe one that feels more like two) and and hangover that fits the same bill.

Start mentally preparing yourself. RIGHT NOW!

Below are the Xmas opening hours, for the first of a MILLION times. Maybe it will need 1,000,001 for Tackleberry to catch on? 😉

Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED

CrossFit Cardiff WoD
For max load:
Back squat
21 - 15 - 9

WoD - Wednesday 15th December, 2021

A cheeky mid week thrashing, pummelling the last remaining remanence of your hang overs away, as well as providing you with this years Xmas opening hours…

CrossFit Cardiff 2021 Xmas Opening hours
Xmas Eve: 10:00 - 12:00 - Open gym
Xmas Day: 11:00 - “WoD” (the workout is 150 burpees followed by sherry and mince pies) ALSO ON ZOOM
Boxing Day: CLOSED
December 27th - 31st:
10:00 - 11:00 - WoD class
11:00 - 12:30 - Open gym
New Years Day: CLOSED

CrossFit Cardiff WoD
4 Sets for maximum load of:
5 Back squats
10 Back rack walking lunges
5 Back squats

GO HEAVY but… technique dictates load…

WoD - Christmas Eve, 2019

Here’s hoping that the hang overs have officially f**ked off to where they came from. Or, the one you currently have is from another booze up.

Tiny Rebel have already been in touch to say that you were all extremely well behaved, no trouble to the bar staff and in fact gave them an extremely mellow evening of leisurely drink preparation. I have just a couple of lessons learnt:

• Keep Alfie away from the microphone

• Keep Woody WELL away from the microphone, especially after a butt ton of prosecco

• Do NOT give Cath Knapton 3 shots for winning The Members Member award

Tomorrow will see the beginning of our reduced hours, all previously posted, just have a gander at the picture below.

CrossFit Cardiff Christmas Eve: 10:00 - 12:00 Open gym only

CrossFit Cardiff Suggested WoD (Not at all compulsory)
5 Rounds for time:
15 Thrusters (40/30kg)
15 Pull Ups
Courtesy of CrossFit.com!

WoD - Wednesday 18th December, 2019

What’s wrong with your legs bro? Looks like you are struggling to run!! The Manchester mile, on heat, will do that to you! Now, don’t worry about that, it won’t be a few weighted squats preventing you from walking on Saturday!
I have warned Tiny Rebel’s bar staff off, they know what to expect!

Below, as a reminder, the Xmas opening hour. The Workout included within that section is not tomorrow’s, but something to do if you show up and find the gym closed…because you can’t read! 🤦🏻‍♂️

CrossFit Cardiff Xmas Opening Times

Should you decide to ignore this post…

CrossFit Cardiff Silly Season WoD

4 Rounds for time:
Run 400m
50 Air Squats
25 Burpees

Before you leave, go home and drink multiple beers…write your time in the dust on the boot of your car.

Sunday 22nd December - CLOSED (The staff plan on getting so drunk at the Xmas party that even if they were required to, they wouldn’t be able to insert their keys in the gym door! I hope you will support this effort by buying them all a drink!)
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done and the final mince pie eaten
Boxing Day - CLOSED
Dates between - 27th - 31st - 10:00 - 11:00: WoD Class. 11:00 - 12:30: Open Gym
New Years Day - CLOSED

Normal hours will resume on January 2nd, so that you can hit the ground running in your fancy new clobber.

CrossFit Cardiff WoD

Within 12 minutes complete as many rounds and reps as possible of:
30 Double Unders
10 Burpees 
3 Bar muscle ups

Use those massive shoulders to control a pen towards the whiteboard, get your rounds and reps up there…

WoD - Friday 21st December, 2018

Congratulations, for those of you who are reading this you have made it! Without getting so excited that a little bit of pee comes out, we have arrived at the day! Well if you are reading this on Thursday then you still have one more sleep sorry!

Even if you couldn’t control yourselves, and some wee did escape don’t fret, it’s good exposure to what will likely happy in Tiny Rebel after a few short hours, or when you see Ash in his “get up” for the first time.
I’ve heard rumours that you lot are not going to dress up too swanky and are planning to “take it easy” well I just have one thing to say to that…GET F**KED!!
You wear legging all year around, so rock up looking good and leave looking wrecked please!

Just as a reminder, and PLEASE SAVE or SCREEN SHOT this post…

Xmas Openning Hours

21st December - 06:30 - WoD Class
12:00 - 17:30 Open Gym
12:30 - WoD Class
16:30 - WoD Class
22nd December - CLOSED
Xmas Eve: 10:00 - 12:00 (WoD at 11) (allowing for the men to still have ample time to Xmas shop)
Xmas Day - 11:00 (until the last burpee has been done)
Boxing Day - CLOSED (wake up and do 5 Rounds for time of 15 Burpees and 30 Squats. It sucks. Can anyone go sub 7mins?)
27th December - 09:30 WoD Class
15:00 - 17:00 OPEN GYM
17:00 - WoD Class
18:00 - WoD Class
28th December - 09:30 WoD
15:00 - 17:00 OPEN GYM
17:00 - WoD Class
18:00 - WoD Class
New Years Eve - 10:00 - 12:00
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles until your mouth bleeds)

My team have worked hard all year round. These hours may not be perfect for everyone but I know that you legends will take the time to rest, recover and conduct legitimate attempts at breaking the sitting on your arse Guinness World Record; allowing my team to take some time with their families and lives.

Thank you and we look forward to hitting the ground running on January 2nd, wooing at all rocking up looking like Reebok have vomited on you over the festive period!

CrossFit Cardiff WoD
‘Pres’
5 rounds of:
In 2 minutes: Max distance row*

Rest 6 mins between rounds

*Record to the whiteboard, each individual distance as well as total distance covered.