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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 16th July 2019

Today's Training

Movement Development - Bench Press

Coaching on Set Up, Technique and Spotting for Barbell Bench Press

Build up to a heavy set of 5 reps.


12 minute AMRAP:
10 Burpees
10 Box Jumps 24/20"
10 Toes to Bar


Barbell Club at 8pm

Seated Plate Raises 3x10


Squat Jerk x3 @50-60%

Gymnastics at 8pm

Kipping/Butterfly Pull Ups and Bar Strength

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.

Monday 15th July 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 Goblet Squats
Row/Ski/Bike 90 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


5 minutes for quality:
5 Strict Pull Ups
10 Press Ups
15 Hollow Leg Raises


- You should be able to move through all sets of the 15 reps of Strength/Power exercises unbroken with quality form. Challenge yourself on the weights provided you can maintain quality.

- After the 15 reps move straight onto the Run, Row, Ski or Bike and set off on your 90 second effort.

- You should be getting around 2-2.5 minutes of rest between each round.

- No scores for this workout, though it is worth noting your distances on the cardio machine to give yourself a target to try and beat in future weeks.



Barbell Club at 6pm

Drop Landing 3x5


High Hang Snatch x3 @50-60%


Barbell Hip Thrust 3x8 (2, 2, X)


Strength Training at 7pm

Shoulder Press - Build to a 5RM for the day

3 x 3 @ 90% of above


3 sets:
Push Press x 8 reps

Bent Over Row x 8 reps each arm

Rest 60 seconds between exercises



1) 30 seconds Slow N Grow Pull Ups/Ring Rows

2) 30 seconds Renegade Rows

Endurance Training at 8pm

Murph Demarcation

In teams of 3: split as you wish

1000m row


800m run
50 pull ups
100 press ups
150 air squats
800m run
30 pull ups
60 press ups
90 air squats
800m run
20 pull ups
40 press ups
60 air squats
800m run


1000m row



Saturday 13th July 2019

CrossFit Leeds Quiz Night Tonight!

Looking forward to our Quiz Night tonight to help raise some cash to get our very own Fittest In Ghana, Dr. Edem, to the CrossFit Games!


If you haven't sorted a team out but would like to get involved, get down to the gym for 7.30pm tonight and we'll sort you out a team to join :)


Full details below...



CrossFit Leeds Quiz Night - Saturday 13th July 2019
Time: 7.30-10pm

Cost: £2 per person to be paid in cash on the night. All money will go towards Dr Edem's CrossFit Games Fund.

Bring your own chairs or help you self to anything in the gym you want to sit on!

Feel free to bring your own drinks and order food in if you like.


Today's Training

RoWoD at 9am

Row, Ski or Bike


5 rounds:
1:20 On (5k pace)
40 seconds Off

Rest 5 minutes

5 rounds:
40 seconds On (5K pace)
20 seconds Off

Rest 3 minutes

10 rounds:
20 seconds On (85-90% Sprints)
40 seconds Off

CrossFit at 10 and 11am

2 rounds for max reps:
In 3 minutes complete...
Run 400m
In remaining time complete max reps Pull Ups/Muscle Ups

Rest 1 minute

In 3 minutes complete...
Row, Ski 500/450m or Bike 100/900m
In remaining time complete max reps Wall Ball 20/14lb, 10/9'

Rest 1 minute

In 3 minutes complete...
50 Russian Swings 28/20kg
In remaining time complete max reps Burpees

Rest 5 minutes before starting second round

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

5x 3 min AMRAPs (90 secs rest):
12 DB snatches
12 DB goblet squats
12 pull ups
(start where you left off)

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

1 hour - 1RM Total:
1RM Snatch + 1RM Clean & Jerk


Clean Pull - Work up to heavy triple



Friday 12th July 2019

Today's Training


2 Hang Squat Cleans - Build to a max


- Start at around 60% 1RM and work for 15 minutes building weight to a max double
- This can also be done as 2 Hang Squat Snatches using same percentages but of 1RM Snatch


5-4-3-2-1 reps for time:
Squat Clean @ 85% of max Double from part A
Perform 50 Double Unders after each round

Barbell Club at 6pm

Front Squat - Work up to heavy triple


Power Clean + Jerk 4x2 @75-85%


Strength Training at 7pm

Deadlift 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM or heavier than 2 weeks ago.


Every 2 minutes x 4:
1) 4-5 Dball Cleans
2) 10 Push Press
3) 15 Goblet Squats

Endurance Training at 8pm

For time

Plate GTO
Russian plate twists
Cal row/ski/bike

OH plate sit ups
OH plate lunges
Cal row/ski/bike

Plate squats (held in front, arms straight)
Burpee plate jumps
Cal row/ski/bike

Thursday 11th July 2019

Today's Training


Movement Development - Rowing

Coaching will be on movement quality and efficiency on the Concept2 Rower, including how to appropriately adapt pace and stroke rate depending on the workout.

3 rounds for max reps:
1 minute Calorie Row (Max 20 Strokes)
Rest 1 minute
1 minutes Calorie Ski
Rest 1 minute
1 minutes Calorie Row (Any stroke rate)
Rest 1 minute
1 minutes Calorie Bike
Rest 1 minute


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) Bar Pull Over

2) Rolling (Pistol) Squats

3) 2) 10 V-Sits + 10 Sit Ups + 10 second Hollow Hold

4) Press Ups/Handstand Press Ups



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