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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Thursday 6th September 2018

Today's Training


Skill - Prowler Pushes and DBall Carries
Coaching and Conditioning on the Prowler and DBalls

15 minute AMRAP:
Row or Ski 250m or AB 0.6km
5 Muscle Ups/Burpee Pull Ups
10 Tuck Ups
15 Wall Ball


- No scores or prescriptions on weights for this WOD.
- 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.

1) Handstand Walks

2) Hollow Hold

3) Box Jumps

4) Slow N Grow Pull Ups

5) Rest



Wednesday 5th September 2018

Today's Training


Every minute on the minute for 15 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Handstand Press Ups
3) 20-30 seconds V-sits/Tuck Ups/Sit Ups
Partner WOD

In pairs complete AMRAP in 16 minutes:
Run 400m together
30 DB Hang Squat Cleans 2 x 20/12.5kg
30 DB Shoulder to Overhead 2 x 20/12.5kg


Barbell Club at 6pm

Drop to Split x3 @50-65%

Split Jerk x2 @70-85%

Strength Training at 7pm

BB Reverse Lunge 5 x 4 each leg

3 sets:
Good Morning x 8-12
Weighted Sit Up x 8-12
KB Squat x 8-12
Rest 2 minutes

100 Banded Hip Thrusts


Endurance Training at 8pm

Every minute on the minute until you complete 'Karen'
1) Max Wall Balls
2) 15/12 cal AB/Row/Ski
3) 50 Double Unders


Karen is 150 Wall Balls!



Tuesday 4th September 2018

Today's Training

Skill Focus - Toes to Bar

Coaching will focus on movement and strength to develop quality Toes to Bar.


If you are competent with Toes to Bar, work through the following focussing on quality:

Every 2 minutes x 5 (4 rounds)

1) 1 set Toes to Bar
2) 1 set Handstand Variation (Hold/Press Ups/Walks)


4 rounds for max reps
In 3 minutes:
Row or Ski 450/400m OR Assault Bike 1.2/1km
In remaining time complete max KB Swings 32/24kg
Rest 1 minute between rounds


Barbell Club at 8pm

Hang Clean + Clean 5x2 @70-80%

Front Squat 5x3 @80-90%


Gymnastics at 8pm

Kipping for Pull Ups/Chest to Bar/Muscle Ups


Full Body Gymnastics Conditioning



Monday 3rd September 2018

Today's Training


Every 2 minutes x 3
1) Back Squat x 5
2) Box Jump x 10
Work at around 75% 1RM for Squats.
Max reps in 7 minutes:
DB OH Lunges 2 x 15/10kg

Each time you break complete 5 Burpees + 10 Sit Ups

Barbell Club at 6pm

Hang Snatch + Snatch 5x2 @70-80%

Snatch Pull 5x3 @85-100%


Strength Training at 7pm

Narrow Bench Press - Build to a 3RM
3 x 2 @ 90% (AMRAP on final set)

3 sets:
KB Z-Press x 8-12
Bent Over Row x 8-12
DB JM Press x 8-12
Rest 2 mins

100 Band Pushdowns

Endurance Training at 8pm

Partner WOD
In pairs and alternating exercises complete 20 rounds:
150m Run
150m Row/Ski
12 Burpee plate jumps



Saturday 1st September 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

4 minutes On/1 minute Off x 4

Rest 3 mins

60 seconds On/30 seconds Off x 4

Rest 3 mins

30 seconds On/30 seconds Off x 4

CrossFit at 10 and 11am

Saturday Sickener
3 rounds for max reps:
In 4 minutes:
Run 400m
25 Tuck Ups
Max Thrusters 20/15kg

Rest 2 minutes

In 4 minutes:
Row 400m
25 Sit Ups
Max KB Swings 24/16kg

Rest 2 minutes

Strength Training at 5pm


Endurance Training at 6pm

"Hack Special"
Fun agility, plyometrics and fitness circuit


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


11:30am Barbell Club

Halt Snatch + Snatch - Work up to heavy double

Halt Clean + + Clean + Jerk - Work up to heavy single

Clean Deadlift + Clean Pull 5x2+1 @90-105%



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