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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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Friday 10th November 2017

New Timetable

New classes on today include:

Barbell Club at 6pm

Strength at 7pm

Endurance on as normal at 8pm

All 7 CrossFit Classes are still on as normal right through the day.

Please note there will be no Open Gym available between 6-8pm. Open Gym will be available at all other times from 6am-9pm.

 

For details of different classes check out our webpage here

 

Today's Training

CrossFit

Every minute on the minute for 12 minutes:
Power Snatch + Hang Squat Snatch 70-85% 1RM or work across at a weight that allows development of positions and technique.

 

3 rounds for time:
7 Hang Power Cleans 80/50kg
15 Burpees

Barbell Club at 6pm

20 minutes:
Clean Pull + Clean + Jerk @ 80-90%

Front Squat

5 x 3 @ 85-95%

 

Strength Training at 7pm

Max Effort Lower


A) 15 mins to build to a 3RM Squat for the day (any variation - Back, Front, Safety Bar, Box Squat)

then work through:

3 x 3 @ 85% of above

 

B) EMOM8 (4 rounds):
1) 10 DB Romanian Deadlifts
2) 10 Alternating DB Rack Lunges


C) Finisher
400m Heavy Carry (any variation - DBall, Sandbag, Farmers Walk, Racked KBs)

Carry should be a walk and take around 3-5 minutes.

 

Endurance Training at 8pm

For time:
50 Double Unders
Rest 30 secs


50 Double Unders
400m Run
Rest 60 secs


50 Double Unders
400m Run
30 Wall Ball
Rest 90 secs


50 Double Unders
400m Run
30 Wall Ball
20 Press Ups
Rest 2 mins


50 Double Unders
400m Run
30 Wall Ball
20 Press Ups
10 Pull Ups

 

 

Thursday 9th November 2017

New Timetable

New classes on today include:

Gymnastics at 7pm

Barbell Club at 8pm

All 7 CrossFit Classes are still on as normal right through the day.

Please note there will be no Open Gym available between 7-8pm. Open Gym will be available at all other times from 6am-5pm.

 

For details of different classes check out our webpage here

 

Today's Training

CrossFit

Every minute on the minute for 10 minutes:

1) 30 seconds L-Pull Ups/Tuck Pull Ups/Pull Ups/Assisted Pull Ups

2) 30 seconds Handstand Press Ups/Press Ups

 

50-40-30-20-10 reps for time:
Row/Ski/Assault Bike Calories
Walking Lunges
Sit Ups

 

No prescription on movements for this WOD.
Walking Lunges can be unweighted, Plate Overhead or KB in Goblet position.
Sit Ups can be conventional, hands on side of head, weighted.
Time Cap = 30 minutes

 

Gymnastics at 7pm

Handstands

+

Full Body Gymnastics Conditioning

 

Barbell Club at 8pm

Coached catch up session.

Catch up on any of this week's sessions or train your choice of weightlifting exercise with access to coaching.

 

 

Wednesday 8th November 2017

New Timetable

New classes on today include:

Barbell Club at 6pm

Strength at 7pm

Endurance on as normal at 8pm

All 7 CrossFit Classes are still on as normal right through the day.

Please note there will be no Open Gym available between 6-8pm. Open Gym will be available at all other times from 6am-9pm.

 

For details of different classes check out our webpage here

 

Today's Training

CrossFit

3 Sets:

Plyo Press Up x 5
Bench Press x 10 @ 75% 5RM

 

Plyo Press Ups should be full range and maintain bodyline. Focus from there is accelerating all the way up and generating maximal power. 

Band Assistance should be used for anyone who cannot do 20+ Full Press Ups.

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes
150m Sandbag Run 15/7.5kg
10 DB Snatch 30/20kg
3 Ring Muscle Ups

Barbell Club at 6pm

Front Squat + Split Jerk
5 sets of 2 + 1 @ 80-90%

Jerk Dip
5 x 3 @ 100-110%

 

Strength Training at 7pm

Dynamic Lower


A) EMOM10
3 Speed Deadlifts @ 60% 1RM


B) Superset x 4:
5 Box Jumps
10 KB Squats


C) EMOM9 (3 rounds)
1) 10 Double KB Single Leg Deadlift (R)
2) 10 Double KB Single Leg Deadlift (L)
3) 10 Russian Swings (Single or Double KB)

 

Endurance Training at 8pm

3 rounds
40 seconds on/20 seconds off:
1) Prowler Sprints
2) KB Swings
3) Split Jumps
4) DB Swimming
5) Speed Step Ups
6) Battle Ropes
7) Burpees
8) High Knees on Crash Mat
9) Plank Hold
10) Rest

 

 

Tuesday 7th November 2017

New Timetable

New classes on today include:

Evening CrossFit Classes at 5, 6 and 7pm will utilise the full gym with 2 coaches.

Gymnastics at 8pm

Barbell Club at 8pm

All 7 CrossFit Classes are still on as normal right through the day.

Please note there will be no Open Gym available between 5-9pm. Open Gym will be available at all other times from 6am-5pm.

 

For details of different classes check out our webpage here

 

Today's Training

CrossFit

Handstands

Coaching will be focussed on Kipping Handstand Press Ups

 

If you can competently do 3+ HSPUs to 1 Abmat or less then work through the following:

3RM Kipping HSPU for deficit

3 x Max reps at 2-4" less than 3RM

 

5 rounds for time:
5 DL 110/75kg
15 Toes to Bar
50 Double Unders
Time Cap = 12 minutes

 

Barbell Club at 8pm

20 minutes:
Halt Snatch + Snatch @ 75-90%

5 x 3
Snatch Pull with Eccentric @ 100-110%

 

Gymnastics at 8pm

Skill - Kipping Pull Ups/Bar Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

Monday 6th November 2017

New Timetable

Today marks the first full week of our new timetable with the addition of weekday speciality classes at 6 and 7pm (full timetable below).

 

New classes on today include:

Barbell Club at 6pm

Strength at 7pm

Endurance on as normal at 8pm

All 7 CrossFit Classes are still on as normal right through the day.

Please note there will be no Open Gym available between 6-8pm. Open Gym will be available at all other times from 6am-9pm.

 

For details of different classes check out our webpage here

 

Today's Training

CrossFit

Back Squat

20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 75% 5RM

5 reps @ 85% 5RM

Rest 2-3 minutes between sets

 

"Steam Engine"

2 rounds for max reps:
2 minutes on/1 minute off
Row (Calories)
Burpee Box Jump 24/20"

 

Barbell Club at 6pm

20 minutes:
Halt Clean + Clean @ 75-90%

Clean Pull with Eccentric

5 x 3 @ 100-110%

 

Strength Training at 7pm

Max Effort Upper Pull


A) 12 minutes to build to 5RM Bent Over Row


B) Superset x 4 rounds:
5 Pull Ups
5-10 Dips/Press Ups

 

C) EMOM9 (3 rounds)
10 DB Single Arm Row (R)
10 DB Single Arm Row (L)
10 Overhead Plate Sit Ups

 

Endurance Training at 8pm

Run, Row or Ski

Every 5 minutes x 3:

800m

 

Every 3 minutes x 4:

400m

 

Every 1 minute x 5

150m Sprint

 

Rest 2 minutes

 

Every 45 seconds x 6

100m Sprint

 

 

New Timetable

 

 

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