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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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Tuesday 12th March 2019

A reminder that we now have Open Gym available on Tuesdays from 5-6pm.

If you are training during Open Gym hours, please make sure your training is finished and equipment away before any classes need to start.

 

Today's Training

30 minute AMRAP:

5 Strict Pull Ups
10 Press Ups
15 DB Squats 20/15kg
20 Sit Ups

 

1 Strict Pull Up + 2 Press Ups can be replaced with 1 Strict Ring Muscle Up

 

Stretch and Cool down

 

Barbell Club at 8pm

Clean - Work up to heavy single

 

Front Squat - 3x3 @80-90%


Gymnastics at 8pm

Ring Muscle Ups

Our March gymnastics sessions will be focussed on developing the strength and positions to progress towards or improve your Ring Muscle Ups.
 
 
 
 

Monday 11th March 2019

Today's Training

CrossFit

"Black Jack"

 

For time

20 KB Swings + 1 Burpee

19 KB Swings + 2 Burpees

18 KB Swings + 3 Burpees

...continue this pattern through to...

3 KB Swings + 18 Burpees

2 KB Swings + 19 Burpees

1 KB Swing + 20 Burpees

 

- Prescribed KB load is 24/16kg

- Time Cap = 40 minutes

- Compare to 28th April 2016

- WOD thanks to Dan 'Wheels' Whieldon!

 

Barbell Club at 6pm

Snatch - Work up to heavy single

 

Snatch Pull 5x3 @95-105%

 

Strength Training at 7pm

Max Effort Upper
 

A) Shoulder Press - Build to a 5RM
3 x 3 @ 90% of above

 

B) 4 sets:
DB Chest Press x 12 reps
Bent Over Row x 9 reps
Rest 60-90 seconds between exercises

 

C) EMOM9:
1) DB Flyes x 12-14
2) 30 seconds Triceps Pushdown
3) 30 seconds Weighted FLR

 

Endurance Training at 8pm

PARTNER WOD

10 rounds- alternating exercises:
300m run
16 burpee box jumps
20/15 cal Bike or Ski


Straight into...


10 rounds- alternating exercises
150m run
9 burpee box jumps
12/9 cal Bike or Ski

 

 

Saturday 9th March 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

5 rounds:
90 seconds On (5k pace)

30 seconds Off

 

Rest 3 minutes

 

5 rounds:
60 seconds On (2k pace + 0-5 seconds)

30 seconds Off

 

Rest 3 minutes

 

10 rounds:

30 seconds On (2k pace)

30 seconds Off

 

 

CrossFit at 10 and 11am

Saturday Sickener

 
4 rounds for max total reps
 
In 5 minutes complete:

30/25 Calorie Row, Ski or Assault Bike

25 Sit Ups

20 KB Swings 28/20kg

In remaining time complete AMRAP...

Muscle Ups/CTB Pull Ups/Pull Ups/Jumping Pull Ups

 

Rest 3 minutes between rounds

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 45:
800m run
80 air squats
400m ski
40 walking lunges
20 cal AB
20 pull ups
 

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

Pull + Snatch - Work up to heavy single

 

Pull + Clean + Jerk - Work up to heavy single

 

Clean Pull 5x3 @95-110%

 

 

Friday 8th March 2019

CrossFit Games Open 2019

Today's CrossFit Classes will see us take on Open WOD 19.3

 

It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories or you can adapt/scale the workout as necessary as you would in any other class. Every Friday throughout The Open our CrossFit Classes will run at their normal times. As part of each class your Coach will brief you on the workout and movement standards, take you through a warm up and make sure you're prepared and ready to get stuck in to your WOD.

 

We have taken the decision to cancel the Friday evening Open Gym, Barbell and Strength Classes from 5-8pm for the next 5 weeks to allow us to use the whole gym for the evening's Open workouts. With the unknown nature of the workouts and the large numbers we usually have for the Open this will allow everyone to get their workout in and provide a single focus to create the best possible atmosphere for everyone. Apologies to anyone this causes inconvenience to. Endurance will run as normal from 8-9pm and there will be Open Gym available 8-9pm too. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Big Al will be hosting Mighty Mike live this morning at 8.30am so don't forget to tune in to our Facebook page to watch a live performance of this week's Open WOD and listen to our coaches analysis and tips.

 

We'd love to see as many people as possible at the box every Friday, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members.


Today's Training

CrossFit

Open WOD 19.3

Please see the CrossFit Games website for today's WOD

 

Please note there will be no Speciality Classes or Open Gym on this evening from 5-8pm.

 

Endurance and Open Gym will be available as normal 8-9pm.

 

We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Barbell Club

Split Jerk - 5x2 @80-90%

 

Jerk Dip 5x3 @90-105%

 

Strength Training

Max Effort Lower

 

A) Deadlift - Build to a 5RM
3 x 3 @ 90% of above

 

B) 4 sets:
Hip Thrust x 10
DB Rack Lunges x 6 each leg
Rest 60-90 seconds between exercises

 

C) EMOM9:
1) Double KB Squat x 8
2) 30 seconds Heavy Dball Cleans (3-4 reps)
3) 30 seconds Glute Bridge Hold


Endurance Training at 8pm

Annie made a friend!

50-40-30-20-10:
Double unders
Sit ups

Straight into...

25-20-15-10-5:
Box jump overs
Toes to bar

Straight into...

10-8-6-4-2:
D-ball over the shoulder
PVC pipe sit ups
 
 

Thursday 7th March 2019

Today's Training

CrossFit

30 minute AMRAP:
30/22 Calorie Row, Ski or Bike
20 V-Sits/SL V-Sits/Sit Ups
10 Burpees
30 second Front Loaded Hold (Sandbag/DBall/Kettlebells)
 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Back Scale Hold (watch video here)

2) Handstand Hold/Walk

3) V//Tuck/Straddle Sit

4) Bar Muscle Up

 

 

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