The open is nearly upon us guys! Only a day left to sign up, now SIGN UP!! You'll probably do the workouts anyway so you may as well! Be sure to join Reebok CrossFit Cardiff as an affiliate and team!

We shall look at getting the WODs done on Friday nights. Either that or Saturday mornings. There will obviously be folk (like me) who can't perform them on the Friday every week, but the atmosphere is so much better when we all do it together; watch each other smash out PBs in everything!

Finally, that's what the open is awesome for! So many people push themselves during the workouts to getting lifts and movements that they have never been able to before! Repping out personal best lifts and flying through muscle ups when they previously haven't been able to!

You might say the open give you wings!

Reebok CrossFit Cardiff WoD

A: Spend 20mins working on squat therapy as well as your gymnastics goat. Remember, air squatting is a gymnastics movement. No pressure though! But it is the foundation of our amazing sport

B: 5 rounds for each for time of:

Run 400m Rest 3mins

Please post times to comments....