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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 12th May 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

90 seconds On/90 seconds Off x 3
Rest 3
60 seconds On/30 seconds Off x 4
Rest 3
60 seconds On/60 seconds Off x 5

Rest 3 minutes

30 seconds On/15 Seconds Off x 6


CrossFit at 10 and 11am

Saturday Sickener
Partner WOD
In pairs working You Go, I go complete the following for time:
40/30 Calorie Row, Ski or Assault Bike
30 Wall Ball 20/14lb, 10/9'
400m Run
10 Muscle Ups or Burpee Chest to Bar Pull Ups
40/30 Calorie Row, Ski or Assault Bike
30 KB Swings 32/24kg
400m Run
30 Pistol Squats or 60 Air Squats
40/30 Calorie Row, Ski or Assault Bike
Time Cap = 36 minutes


Strength Training at 5pm


Endurance Training at 6pm

2 rounds, each for time:
Run 800m
Row 500m

Ski 400m or Assault Bike 1km

Rest 2 minutes

Run 400m
Row 250m

Ski 200m or Assault Bike 0.5km

Rest 4 minutes

Sunday Sessions

Please note, the Leeds Half Marathon is on this Sunday so Kirkstall Road and some of the surrounding area roads will be closed. The gym will be open as normal but if coming by car you'll need to park off Kirkstall Road and walk in from there. Pedestrian and Cycle access will be possible as normal.


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


11:30am Barbell Club

Snatch - Work up to a heavy single

Clean + Jerk - Work up to a heavy single

20mins - Superset x5
Clean Pull to Knee x3 @ 85-95%
Box Jumps x5



Friday 11th May 2018

Today's Training


Deadlift 5 x 5

- Work across at 75-80% 5RM
30-20-10 reps for time:
Shoulder to Overhead 45/35kg
Single Leg V-Sits
No dumping the bar
Time Cap = 12 minutes

Barbell Club at 6pm

Pull to Knee + Snatch
5x1 @75-85%

Clean Pull
5x3 @90-105%


Strength Training at 7pm


Superset x 4:
Bench Press x 5
Bent Over Row x 5
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
1) 30 seconds Press Ups
2) 30 seconds DB Curls
3) 30 seconds DBall Hold (at chest)

Endurance Training at 8pm

Every 3 minutes x 5

In 90 seconds Row 20/15 Calories then AMRAP Burpees over the Rower


Rest 5 minutes


Every 3 minutes x 5

In 90 seconds Ski 18/12 Calories then AMRAP Double KB Rack Walking Lunges



Thursday 10th May 2018

Today's Training


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

1) 8-12 Double KB Swings

2) 8-12 Dips

3) 8-12 Double KB Lunges

4) Max Calorie Row, Ski or Assault Bike

5) Rest


- No prescription on movement difficulty on this WOD.

- Dips can be Strict, Kipping, Rings, Bars or Box.

- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 


Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position. Video demos here

1) Skin The Cat

2) Hollow Cycling

3) Handstand Walks

4) V-Sits

5) Pistol Squat



Wednesday 9th May 2018

Today's Training


Every 90 seconds x 8
1 Hang Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat

Partner WOD
In pairs and alternating rounds complete AMRAP in 16 minutes:

10 DB Thrusters 2 x 15/10kg
10 Pull Ups
Run 150m


Barbell Club at 6pm

Split Jerk

5x2 @85-95%

Jerk Dips

5x3 @90-105%

Strength Training at 7pm


A) Tempo Squats 4 x 3 @ 53X1 Tempo
- Front or Back Squats

- 5 second eccentric, 3 second pause in bottom, Drive Up.

- Aim to work across at around 70% 3RM

- Rest 2 minutes between sets

B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Lunge x 12-16 reps (hold KBs by side - Maintain shoulders back, chest out, straight arms throughout Lunges)

1) 30 seconds KB Goblet Squat
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
3) 20-30 second Double KB Rack Hold (Fingers touching, elbows tucked in for Rack Hold)


Endurance Training at 8pm

For time:

Run 800m

Rest 3 minutes

3 rounds: 80 Double Unders + 40 Wall Ball + 20 Down Ups

Rest 2 minutes

Run 400m

Rest 1 minute

3 rounds: 80 Mountain Climbers + 40 Air Squats + 20 Press Ups

Run 200m to finish



Tuesday 8th May 2018

Today's Training

Monster Mash

In 28 minutes complete

21-15-9 reps:
Overhead Squat 50/35kg
Press Ups
Sit Ups

Rest 3 minutes

3 rounds:
15 Power Clean 50/35kg
15 Front Rack Lunge 50/35kg
15 Burpees Over The Bar

Rest 3 minutes

In remaining time:
AMRAP Thrusters 50/35kg
Each time you break a set of Thrusters perform 10 Toes to Bar!
Note total Thrusters completed.
Compare to 6th February 2018

Barbell Club at 8pm


5x2 @80-90%

Front Squat

5x3 @80-90%


Gymnastics at 8pm

Toes to Bar


Full Body Gymnastics Conditioning


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