WOD 31-8-12

Strength Sumo Deadlift 5-5-5 WOD Sumo ‘ANNIE’ 50-40-30-20-10 Double Unders Sit Ups At start of every round do 5 Sumo Deadlift  100/70...

Social with a twist

Ok right here goes!! We have been amazed by your progress and community spirit so we would like to offer our first of many socials. Well social with a twist. The proposed date is Sunday Sept 16th We all go for a team wod on our beautiful natural resource… AKA Caerphilly mountain. Lots of fun, giggles and hard work before retiring to mountain burger for a deserved coffee and paleo meat feast..(veggiebite for u know who) Can we get verbal interest or a response on here/website to get estimate of numbers!! Let’s keep it going and raise the bar. Unknown & unknowable #community...

Mission statement

We shall strive; To provide a gym that allows athletes of all abilities and skill levels to work out in a fun, safe and open atmosphere. To celebrate the small victories, as well as the big one. And celebrate every workout we finish. To provide programming that developes athletes to their fullest potential. To continually seek out new ways of training and new skills. To provide trainers the access to new training and assist them in becoming the best they can be. To provide the necessary equipment to train athletes in a safe and efficient manner. To develope an unparalled CrossFit community within our walls and be engaged in the larger CrossFit community at large To hold fund-raisers for good causes, have fun workouts for holidays, and to celebrate when we have finished said workouts. We will strive to make this gym a place where people want to go and want to bring their friends, families and coworkers. LETS GET AFTER IT...

WOD 30-8-12

SKILLS Over Head Squat Tekkers 3×5 reps Push Press 3×5 reps @80% of 1 rep max WOD 1min on each station x3 rounds Row (for metres) air squats pull ups sit ups rest 1 min between rounds...

WOD 29-8-12

Skills Thruster practice Strength Find max 3 rep Thruster Wod 21-15-9 Thruster 40/30k run 800m Immediately 9-15-21 Kettlebell Swings 24/16kg Partner Wod- Partner 1 does 21 Thrusters then  Partner 2 does 21 Thrusters and so on….15…. both run 800m together....