Tag Archives: Crossfit

Announcement 2

We are going to be introducing some additional add-ons to membership for those of you who are wishing to compete in CrossFit.

This will include competition programming suited to each individual athlete.

We will sit down with each athlete that chooses this, making the program specific to that athlete moving forward.

It will contain Strength, Olympic Lifting, and accessory work to run alongside the day to day wods in classes.

Please inbox or ask at the Box for details..

Open Gym Sunday 25.05.14

In Memory of Stephen Sutton

Life can be fucking shit sometimes, some people make all the effort, never complain and have everything taken away from them. Its not a pleasant or easy WOD, but neither is cancer.

He raised 3 million. He died on the 14-5-14 at the age of 19.

Thanks to White Cliffs Crossfit in Dover for coming up with this WOD.

Stephen Sutton WOD

3 Rounds for time

14 burpee TTB
5 squat cleans 90-50kg
14 stoh @ 60-40
19 alt kb snatch @24-16.

Use one bar.


Wod 26.03.14





200m Run

15 Squat Snatch 50kg/30kg

15 Bar Push Ups

200m Run

12 Squat Snatch

12 Bar Push Ups

200m Run

9 Squat Snatch

9 Bar Push Ups

200m Run

Well done to the Dominance Teams tonight….!!

Thanks to Celtic CrossFit for paying us a visit.

Dominance Series….

The Mutant Muppets paid CrossFit Cardiff a visit yesterday to carry out this months Dominance Wod


Wod 06.02.14

!5 Mins

Gymnastic Skills practice

Pull Ups

Rope Climbs


Ring Dips


13 Min AMRAP

3 Hang Clean & Jerks

6 T2B

9 Deadlift

12 Box Jumps

Picture Below: Tabata Class CFC Athletes & some CrossFit Cardiff Athletes


On Ramp January

We have two On Ramp Courses running in January (5th & 19th)!

These are both filling up fast.

To book on email crossfitcaerphilly@gmail.com Ha Ha

Wod 19.12.13

crossfit_grey_kb_wallpaper1Don’t forget if you are interested in starting CrossFit in the New Year book on to Our On Ramp course early to avoid disappointment! Places are filling fast…

Teams of 3
40 Minute Time Cap
100 Air Squats
100 HOGS
100 KB Snatches
100 Wall Balls
100 Hang Cleans


We are pleased to offer an additional timetable at our facility

Extra classes are for ALL exercise enthusiasts in or outside of CrossFit!

Monday & Wednesday 8-9pm STRENGTH SHOP (programs to suit rugby players or anyone wishing to increase strength and size)

Tuesday 8-9pm KettleBell Class
Thursday 8-9pm Tabata Class

(Sunday Pilates 11am-12pm,and Barbell 12pm-1pm)

Strength Shop membership = £20 per month or £4 per session

Kettlebell, Tabata & Pilates = £30 per month

CrossFit members can top up to £50 per month to use any additional class through the weekdays

Saturday stallions

Fun times and welcome to crossfit Cardiff



Well done everyone today at the throwdown
Very proud coaches to see how far you have come