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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Saturday 4th August 2018

Please note the gym will be closed today from 9am-2pm, but plenty of fun and Fitness to be had at our Sports Day. We’ll be Open as normal on the Saturday evening 5-7pm.

 

CrossFit Leeds School Sports Day

Our Annual CrossFit Leeds School Sports Day is returning to Roundhay Park today.

 

After the success of our first ever Sports Day last summer, we’re excited to be bringing the fun and madness back for 2018.

This is a free event for all CrossFit Leeds members and their families - partners, kids and dogs all welcome. We’ll be kicking things off from 11am on Soldiers Field at Roundhay Park. Please meet at the Princes Avenue Car Park (just down the road from Tropical World and Roundhay Fox pub) at 11am. No worries if you need to join in later. Just take a short walk from the car park over Soldiers Field and I guarantee you'll find us.

 

Events to include...

 

- Egg and Spoon Race
- Wheelbarrow Race
- 100m Sprint
- Egg Throw
- Sack Race
- Hammer Throw
- Three-Legged Race
- Team Relay
- Frisbee

 

...we'll finish activities off with a game of rounders around 12.30-1pm. Weather forecast is looking good so feel free to bring picnics and make a day of it in the park. Looking forward to seeing you all there for another fun CrossFit Leeds social

 

Today's Training

Sports Day at Roundhay Park from 11am

 

Strength Training at 5pm

 

Endurance Training at 6pm

5 rounds for time:
5 Strict pull ups
10 DB hang power clean + jerk
15 Press ups
20 DB lunges
30 Tuck ups/Sit ups
400m Run
 

Sunday Sessions


9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

10:30am Sunday Social

 

11:30am Barbell Club

25mins:
Halt Snatch x2 @80-90%

20mins:
Halt Clean + Jerk x2 @80-90%

Clean Deadlift w/Eccentric 5x3 @85-100%

 

 

Friday 3rd August 2018

CrossFit Leeds School Sports Day

Our Annual CrossFit Leeds School Sports Day is returning to Roundhay Park tomorrow.

 

After the success of our first ever Sports Day last summer, we’re excited to be bringing the fun and madness back for 2018.

This is a free event for all CrossFit Leeds members and their families - partners, kids and dogs all welcome. We’ll be kicking things off from 11am on Soldiers Field at Roundhay Park. Please meet at the Princes Avenue Car Park (just down the road from Tropical World and Roundhay Fox pub) at 11am. No worries if you need to join in later. Just take a short walk from the car park over Soldiers Field and I guarantee you'll find us.

 

Events to include:

Three-Legged Race
Egg and Spoon Race
Hammer Throw
100m Sprint
Wheelbarrow Race
And many more!!!

 

Please note the gym will be closed on Saturday 4th August from 9am-2pm, but plenty of fun and Fitness to be had at our Sports Day. We’ll be Open as normal on the Saturday evening 5-7pm.

 

CrossFit

Every 90 seconds x 8:
Power Clean + 2 Hang Power Clean + 3 Jerks

Pause 5 seconds on final Jerk
Work across @ 50-60% 1RM
 

For time:
18-15-12-9-6-3 reps of:
Front Rack Lunge 50/35kg
Burpees


Time Cap = 11 minutes

 

Barbell Club at 6pm

20mins:
Halt Clean + Hang Clean + Jerk x2 @65-75%

Clean High Pull 5x3 @70-85%

 

Strength Training at 7pm

Rack Pull - Build to a 3RM
3 x 2 @ 90% (AMRAP on last set)

Pendlay Row 4 x 9

EMOM12:
1) 5-10 Pull Ups/Ring Rows
2) 50-100m Heavy DBall/Sandbag Carry
3) Rest


Endurance Training at 8pm

In 20 minutes complete:
Row or Ski 2km


Then AMRAP:


150m run
20 KB Swings
20 KB Lunges

 

 

Thursday 2nd August 2018

Today's Training

CrossFit

Skill - Handstand Holds and Walks
Coaching will work through technique and progressions for handstands and handstand walks

15 minute AMRAP:
5 Pull Ups
7 Press Ups/HSPU
9 Box Jumps

 

- No scores or prescriptions on movement difficulty for this WOD.
- HSPU and Pull Ups can be strict or kipping.
- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 
 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Ring Muscle Ups

2) Plyo Jumps

3) Warrior III Pose

4) Toes to Bar

5) Rest

 

 

Wednesday 1st August 2018

Today's Training

CrossFit

Deadlift 4 x 6
Work across @ 70-75% 1RM
Pull each rep from a dead stop
Rest 2 minutes between sets
 
Team WOD

In teams of 3 complete AMRAP in 15 minutes:

Row/Ski 200m or Assault Bike 0.5km

8 Power Cleans 50/35kg

 

Start your round once the team member ahead of you has completed their Row/Ski/Bike.

Once you finish your Row/Ski/Bike, you can only move onto the Power Cleans provided the team member ahead of you has finished their set.

Once you complete your Power Cleans, rest until the team member ahead of you has finished their row/ski/bike.

Each time a team member completes their set of Power Cleans, that is 1 round.

 

Barbell Club at 6pm

15mins:
Squat Jerk x2 @55-70%

20mins:
Power Jerk x2 @80-90%

Strength Training at 7pm

Front or Back Squat - Build to a 3RM
3 x 2 @ 90% (AMRAP on last set)

4 sets:
Romanian Deadlift x 9

EMOM9:
1) 8-12 Dball/Sandbag Lunge
2) 8-12 Russian Swings (Single or Double KB)
3) 20-30 sec Hollow Hold

 

Endurance Training at 8pm

For time:
2,4,6,8,10, etc up to 20 reps:
Wall balls
Burpees
*200m run after each round

 

 

Tuesday 31st July 2018

Today's Training

Every minute on the minute for 30 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Strict HSPU
3) 20-30 seconds V-Sits/Tuck Ups/Sit Ups
4) Run 150-300m
5) Rest

- No scores or prescriptions on movement difficulty for this WOD.
- Work through with quality form and full range of movement on the body weight exercises, then push hard through the Calories every 4th minute

 

Barbell Club at 8pm

20mins:
Block Snatch from Position 2 x2 @70-85%

Snatch-Grip RDL 5x3

 

Gymnastics at 8pm

Handstand Walks

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Full Body Gymnastics Conditioning

 

 

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