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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 4th September 2019

Today's Training


Back Squat

- Spotting Technique and how to safely miss a lift

- Build to a 1RM


Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
3 Heavy Power Cleans (use around 70-80% 1RM)
18 Wall Ball 20/14lb, 10/9'

Barbell Club at 6pm

Hang Power Snatch + Hang Snatch - Work up to heavy single


Hang Power Clean + Hang Clean - Work up to heavy single


Strength Training at 7pm

4 sets:
Shoulder Press x 5
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises


4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes


1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row

Endurance Training at 8pm

Every 10 mins:
1) 800m run + 50 burpees
2) 800m row + 50 DB hang clean + jerks
3) 1600m bike + 50 DB sit ups
4) 800m ski + 50 DB box step overs

Tuesday 3rd September 2019

Today's Training

Gymnastics Skill - Skin The Cat

Coaching will be on the technique, strength and progressions to learn and develop Skin The Cat in the gymnastics Rings


Alternatively for gymnastic strength development you can work through the following:

Every 2 minutes x 5 (20 minutes):
1) 1 minute Double Unders/Skipping Practice
2) 1 set Handstand variation (Holds/Walks/Press Ups)


12 minute AMRAP:
10 KB Swings 32/24kg
10 Burpees
20 Sit Ups


Barbell Club at 8pm

Power Jerk - Work up to heavy single


Gymnastics at 8pm

Ring Skills
This month we’ll be looking at ring skills. A mix of movements to build strength, stability and coordination will be covered. As always it will be accessible and beneficial for all levels. 

Monday 2nd September 2019

Today's Training




Every 5 minutes x 3
15 Heavy Russian Swings
Run 400m @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
15 KB Squats
Row/Ski/Bike 90 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


3 minutes for quality:

Press Ups/Handstand Press Ups


Barbell Club at 6pm

High Hang Snatch - Work up to heavy double


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Deadlift x 6 @ 70-75%


2) Elevated DB Lunge x 8 each leg + 30 second Weighted Plank


3) 4-6 Heavy Dball Cleans

Endurance Training at 8pm

PARTNER WOD: alternating exercises

20/15 cal row/ski/bike
25 wall balls
75 double unders


Saturday 31st August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

Max distance in 20 minutes

CrossFit at 10 and 11am

Saturday Sickener

For time:
Run 400m
30 DB Push Press 2 x 20/15kg
30 Sit Ups
30 Box Jumps 24/20"
30 Pull Ups
Run 800m
30 Toes to Bar
30 Burpees
30 Sit Ups
30 DB Box Step Ups 2 x 20/15kg, 24/20"
Run 400m
Time Cap = 25 minutes to set off on final 400m Run

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

4 rounds:

500/400m bike sprint
12 DB thrusters
200m run


250/200m ski sprint
4 lengths seal walks


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

Coaches Choice!


11:30am Barbell Club

Bounding - 3 jumps for max distance


Jump Squats 4x3 - pause in landing - light or no weight


Snatch x2 @75-85%


Clean + Jerk x2 @75-85%


*Must pause in the catch for Snatch and Clean + Jerk



Friday 30th August 2019

Today's Training


Squat 5 x 5

- Front or Back Squat
- Work around 75% 1RM


10 minute AMRAP:
20/15 Calorie Row, Ski or Bike
20 Burpees


Barbell Club at 6pm

Max Height Box Jump


High Hang Clean + Hang Clean x2 @70-80%


Tempo Front Squat 3x3 (20X1) @75-85%


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Bent Over Row x 10 @ 75-80% 1RM


2) Single Arm KB Push Press x 10 each arm


3) 20 Band Triceps Pushdowns + 20 DB Curls

Endurance Training at 8pm

Death by…
10m burpee shuttle sprints

When you fail, rest 1 min then…
AMRAP 10 burpees, 10 shuttle sprints, 10 kb swings until 25 mins is complete!



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