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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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Monday 2nd April 2018

Easter Weekend Opening Hours

Please note the following opening hours this Easter Monday:

 

Easter Monday 2nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Team WOD

 

Today's Training

"Easter Monday Partner WOD" @ 10am and 6pm

 

In pairs complete 2 rounds for time:

50 Partner Wall Balls

50 Partner Med Ball Sit Ups

50 Calorie Row/Ski/Assault Bike

50 Toes to Bar/V-sits/Tuck Ups

50 Sandbag Box Step Overs

50 Burpees (On round 2 perform 25 Synchro Burpees)

 

Time Cap = 35 minutes

No prescription on weights or movement difficulty

 

 

Saturday 31st March 2018

Easter Weekend Opening Hours

Please note the following opening hours over this Easter Weekend:

 

Easter Saturday 31st March

Open as normal

 

Easter Sunday 1st April

Closed

 

Easter Monday 2nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Team WOD

 

Today's Training

RoWoD at 9am

"Golf"

18 rounds:

1 minute Row

1 minute Rest

 

CrossFit at 10 and 11am

Saturday Sickener

 

5 rounds:
8 Deadlifts 70/45kg
6 Hang Power Clean 70/45kg
4 Front Rack Lunges 70/45kg
2 Shoulder to Overhead 70/45kg
 
5 rounds:
10 Tuck ups
10 Press Ups
10 Squats
 
3 rounds:
8 Deadlifts 70/45kg
6 Hang Power Clean 70/45kg
4 Front Rack Lunges 70/45kg
2 Shoulder to Overhead 70/45kg
 
3 rounds:
10 Tuck ups
10 Press Ups
10 Squats
 
1 round:
8 Deadlifts 70/45kg
6 Hang Power Clean 70/45kg
4 Front Rack Lunges 70/45kg
2 Shoulder to Overhead 70/45kg
 
1 round:
10 Tuck ups
10 Press Ups
10 Squats
 
Time Cap = 25 minutes
 

Strength Training at 5pm

 

Endurance Training at 6pm

EMOM 36:
1) 150-200m run
2) 60 secs wall balls
3) REST
4) 15/12 cal row/AB/ski
5) 60 secs KB swings
6) REST
 
 

The gym will be closed this Easter Sunday.

For anyone following our Barbell Club programming you can use any of the Saturday Open Gym to work through the following if desired:

 

20mins:
Pull + Snatch 2+1 - Up to 85%

20mins:
Clean + Front Squat + Jerk x1 - Up to 85%

20mins:
Segment Snatch Deadlift 5x5 @80-90%

 

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.

 

 

 
 

Good Friday 30th March 2018

Easter Weekend Opening Hours

Please note the following opening hours over this Easter Weekend:

 

Good Friday 30th March

10-11am Team WOD, 11-1pm Open Gym.

 

Easter Saturday 31st March

Open as normal

 

Easter Sunday 1st April

Closed

 

Easter Monday 2nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Team WOD

 

Today's Training

"A Good Friday Team WOD"

In teams of 3 with only one person working at once complete:

100 Calorie Row/Ski/Assault Bike

100 DB Thrusters 2 x 20/15kg

75 Calorie Row/Ski/Assault Bike

750m Run

50 Calorie Row/Ski/Assault Bike

50 Burpee Partner Jumps

25 Calorie Row/Ski/Assault Bike

25 Muscle Ups or 75 Pull Ups

100 Calorie Row/Ski/Assault Bike

 

Time Cap = 35 minutes

 

 

Thursday 29th March 2018

Easter Weekend Opening Hours

Please note the following opening hours of this Easter Weekend:

 

Good Friday 30th March

10-11am Team WOD, 11-1pm Open Gym.

 

Easter Saturday 31st March

Open as normal

 

Easter Sunday 1st April

Closed

 

Easter Monday 2nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Team WOD

 

Life Is Sweet @ CrossFit Leeds

We're keeping Life Is Sweet entries open until this Thursday 29th March. Don't forget to get your teams registered by this Thursday at the latest on this link. Registration includes competition entry plus one of our new Life Is Sweet Baseball Tees for you and your partner

 

I've spoken to quite a few people who are up for taking part and haven't sorted a partner yet. For anyone who's up for it but hasn't sorted a partner, please drop me a message to let me know and I can pair you up with someone.

 

For anyone not competing who wants one of our new Life Is Sweet Baseball Tees (or if you are competing and would like more than one), they are available to purchase here. Don't forget to select your size from the drop down menu!

Deadline for orders is this Thursday 29th March. Tees will be available for collection at Life Is Sweet on Saturday 14th April or after.

 

Life Is Sweet Event Details

Life Is Sweet is an in-house partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 14th April 2018 from 8.30am - 5pm

- All members welcome and encouraged to enter

- Teams consist of two members of the same sex

- Two categories of competition - Male pairs and Female pairs

- £60 per Team. Entry price includes brand new Life Is Sweet baseball t-shirt for you and your partner

- After Party on the Saturday night!

Team registration is now open on the following link
https://goteamup.com/p/243196-crossfit-leeds/store/7282/

Spaces are limited. Registration closes on Thursday 29th March. Please speak to any of the coaches if you have any questions or would like to take part and don't have a partner.

 

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

1) 8-12 Double KB Swings

2) 8-12 Ring Dips/Press Ups

3) 8-12 Double KB Lunges

4) Max Burpee Box Jumps in 1 minute

5) Rest

 

Compare to 4th January 2018
 

Gymnastics at 7pm

Full Body Gymnastics Conditioning

 

 

Wednesday 28th March 2018

Easter Weekend Opening Hours

Please note the following opening hours of this Easter Weekend:

 

Good Friday 30th March

10-11am Team WOD, 11-1pm Open Gym.

 

Easter Saturday 31st March

Open as normal

 

Easter Sunday 1st April

Closed

 

Easter Monday 2nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Team WOD

 

Life Is Sweet @ CrossFit Leeds

We're keeping Life Is Sweet entries open until this Thursday 29th March. Don't forget to get your teams registered by this Thursday at the latest on this link. Registration includes competition entry plus one of our new Life Is Sweet Baseball Tees for you and your partner

 

I've spoken to quite a few people who are up for taking part and haven't sorted a partner yet. For anyone who's up for it but hasn't sorted a partner, please drop me a message to let me know and I can pair you up with someone.

 

For anyone not competing who wants one of our new Life Is Sweet Baseball Tees (or if you are competing and would like more than one), they are available to purchase here. Don't forget to select your size from the drop down menu!

Deadline for orders is this Thursday 29th March. Tees will be available for collection at Life Is Sweet on Saturday 14th April or after.

 

Life Is Sweet Event Details

Life Is Sweet is an in-house partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 14th April 2018 from 8.30am - 5pm

- All members welcome and encouraged to enter

- Teams consist of two members of the same sex

- Two categories of competition - Male pairs and Female pairs

- £60 per Team. Entry price includes brand new Life Is Sweet baseball t-shirt for you and your partner

- After Party on the Saturday night!

Team registration is now open on the following link
https://goteamup.com/p/243196-crossfit-leeds/store/7282/

Spaces are limited. Registration closes on Thursday 29th March. Please speak to any of the coaches if you have any questions or would like to take part and don't have a partner.

 

Today's Training

CrossFit

Every 90 seconds x 8

1 Power Clean + 1 Hang Power Clean + 2 Push Press (not jerk)

 

Aim to work across at 75-85% 1RM Push Press or a weight that allows development of technique and position.


Partner WOD

In pairs and alternating rounds complete AMRAP in 10 minutes:

5 Shoulder to Overhead 70/45kg

10 Burpee Bar Jumps

 

Barbell Club at 6pm

20mins:
Halt Split Jerk x2
Up to 70%

Jerk Dips 5x3
80-90%

Strength Training at 7pm

This will be our final week on the Wendler Cycle. Next week's Strength Classes will be a Testing week.

 

Deadlift and Pulling


A) Deadlift

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 8th March 2018 then add 5kg to your 1RM and work calculations out from there.

There is a spreadsheet available to download in the Files section of the Members Facebook Group that will work all your weights out for you from your 1RM.


Wendler 531 - How to Build Pure Strength


B) Pendlay Row 3 x 5

Aim to go heavier than last week

 

C) EMOM12:

1) 8-12 Single Arm Row (R)

2) 8-12 Single Arm Row (L)

3) 30-40 second D-Ball/Sandbag Hold (Hold D-Ball/Sandbag in front of chest - Go Heavy!)
4) Rest

 

Endurance Training at 8pm

For time:
500m Row/Ski
Rest 3 minutes
400m Run + 10 Burpee Pull Ups
Rest 3 minutes
300m Row/Ski + 20 Burpee Jumping Jacks
Rest 3 minutes
200m Run + 30 Burpee Plate Jumps
Rest 3 minutes
1km Assault Bike
 
 
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