Another very busy day at the Box….
Which saw, a very competitive dawn patrol, some DWF training from our Celtic Team, The welcome return to training of Coach Ffred after his Honeymoon. A visit from the Amazing “Sports Therapy Cardiff” to help some of our athletes with their recovery, Three very busy evening classes AND… Our April On Rampers 2nd session. PHEW! ….
It’s great to see our community growing and even better to see the progress being made at the moment.. It’s not just about hitting PR’s or finishing first in a Workout. The big “Gainz” are evident in the improvement in the way that your moving! Your technique! Your skill development! Your understanding! This makes us, as coaches very proud. And is clearly evident in all classes at the moment. Once again superb effort today from every one of our Celtic Warriors.
A) 1 Deadlift
2 Hang Power Cleans
2 Jerk
OTMEM for 12 Mins
B) 10 Wall Balls, 10 Toes to bar, 100m
9 Wall Balls, 9 Toes to bar, 100m run
8 WB, 8 T2B, 100m run … Down to..
1 Wall ball, 1 Toes to bar



Important Announcement
This weekend our much loved “Master Doffy” has qualified to compete in Britain’s biggest and most prestigious Crossfit Masters Competition “Raising the Bar” bring held at Dragon Crossfit.

We hope that a large contingent of our community will try and be there to support him! On this note..We will only be open 9-10am this Saturday for ONE class There will be NO Open gym afterwards. as we will all be down supporting Doffy in this amazing achievement.
Sorry for any inconvenience but this is a special occasion!



Back Squat 5×2 reps

Max reps Chest to Bar Pull ups x3

Wall Balls –
20, 18, 16, 14 … 2
Double unders –
10, 20 … 50, 50, 40, 30 .. 10

14 min time cap


WOD 2.8.11

Nice simple session on a warm august evening.

Individual weakness practice

Tabata wallballs (20work:10seconds rest x 8) count your lowest score

Another Crossfit ‘girl’
Double unders
Sit ups
For time


Post tabata score and Annie time to comments;

Congratulations to Sarah who performed Annie as RX’D

WOD 15.7.11

Friday Fun
Lifting practice

10 hspu/wall walks
20 oh lunges
30 jumping ring pull ups
40 wallballs
50 kb swings
60 burpees
For time

Post times to comments;


Sarah and Goughy in some post WOD ‘contemplation’ after another good Friday night shift.

The 5pm class roaring Alun through to finish before the time cap. Does this happen at other gyms?

Another week of varied functional training done and increased work capacities ahead-
good work guys