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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 6th March 2019

Today's Training


Every 90 seconds x 9:
Minutes 1-3) 3 Hang Squat Cleans
Minutes 4-6) 2 Hang Squat Cleans
Minutes 7-9) 1 Hang Squat Clean
Start around 50-60% on the triples and build weight across as strength and technique allow.
- This can also be done as 3/2/1 Hang Squat Snatch
- Start around 60% and build weight across as strength and technique allow.
Partner WOD
In pairs and alternating exercises complete AMRAP in 15 minutes:
5 Thrusters 60/40kg
5 Power Cleans 60/40kg
15/12 Calorie Row, Bike or Ski

Barbell Club at 6pm

Snatch 5x2 @80-90%


Clean + Jerk 5x1 @80-90%


Strength Training at 7pm

Volume Upper


A) Every 2 minutes x 5 (20 minutes):
1) Seated alternating DB Shoulder Press x 6 each arm
2) 30 seconds Pull Ups


B) Every 90 seconds x 3
1) Landmine Press x 8
2) 25 seconds Single Arm KB Row
3) 25 seconds Single Arm KB Row


C) 4 sets:
40m Overhead KB Walk (both KBs overhead)

  • Work as a pair and alternate every 40m.


Endurance Training at 8pm

Wall balls!


*Each break perform:
5 strict pull ups
10 DB push press
150m run



Tuesday 5th March 2019

Today's Training

Skill Focus - Kipping Pull ups/CTB/Muscle Ups

Coaching will focus on the strength and technique to develop strong Kipping Pull Ups, Chest to Bar and Bar Muscle Ups.


If you are competent at Kipping Pull Ups, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Pull Ups (Kipping/Butterfly/Chest to Bar) or Muscle Ups

2) 1 set of Handstand Press Ups, Handstand Walk, Handstand Hold (any variation or progression)


For time:
Run 800m


21-15-9 reps of:
DB Lunges 2 x 20/15kg (Hang position)
DB Push Press 2 x 20/15kg


Run 800m


Time Cap = 11 minutes to set off on final run. If you have not reached your final 800m run by 11 minutes, leave any remaining lunges/push press and set off on your run.


Barbell Club at 8pm

Clean - Work up to heavy double


Front Squat - Work up to heavy triple

2x3 @85% of heavy triple

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 4th March 2019

Today's Training


Every 2 minutes x 5:
10 Deadlifts
Aim to work across all 5 sets at 50-60% 1RM
Rest 5 minutes
Every 2 minutes x 5:

30 seconds Press Ups/Strict Handstand Press Ups

Rest 5 minutes

8 minute Ladder:
3-6-9-12-etc reps of:
KB Swings 32/24kg


Barbell Club at 6pm

Snatch - Work up to heavy double


Snatch Pull 5x3 @95-105%


Strength Training at 7pm

Dynamic Effort Lower


A) Every 90 seconds
5-8 High Box Jumps


B) 5 sets:
Back Squat x 4 @ 75%, 30X1 tempo
KB Russian Swing x 10
Rest 60-90 seconds between exercises


C) EMOM12:
1) DB RDL x 10
2) 8 Landmine Squats
3) 30-60 seconds Front Loaded Hold
4) Rest

Endurance Training at 8pm

Partner WOD


In pairs complete 3 rounds for time:
1000m row
50 burpees
50 box jumps
800m run


Split reps/distances between you and your partner however you choose!



Saturday 2nd March 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

4 rounds:
1 min Steady (Recovery Pace)
1 min Medium (5k pace)
1 min Hard (2K pace)


Rest 5 minutes


12 rounds:
30 seconds On/1:00 Off


CrossFit at 10 and 11am

Saturday Sickener


Partner WOD

Working You Go, I Go complete AMRAP in 30 minutes:

15/12 Calorie Row, Ski or Bike

15 DB Push Press 2 x 20/12.5kg

15 Sit Ups

15 Burpees Over the Dumbbells

15 Box Jumps 24/20"


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

7 rounds for time:
300m run
25 Russian KB swings
20 Goblet squats
15 press ups
10 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

Halt Snatch - Work up to heavy double


Halt Clean + Jerk - Work up to heavy 2+1


Clean Pull 5x3 @90-105%



Friday 1st March 2019

CrossFit Games Open 2019

Today's CrossFit Classes will see us take on Open WOD 19.2 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


Open WOD 19.2


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 - Work up to heavy triple


Jerk Dip 5x3 @90-105%


Strength Training

Dynamic Upper


A) Every 90 seconds x 4
5-8 Plyo Push Ups
- Focus on speed and power


B) 5 sets:
Bench Press x 5 @ 70% 1RM
Single Arm KB Row x 8
Rest 60-90 seconds between exercises


1) KB Press x 8-12
2) 30 seconds Weighted Front Leaning Rest
3) 30 seconds Reverse Flyes

Endurance Training at 8pm

Annie made a friend!

Double unders
Sit ups

Straight into...

Box jump overs
Toes to bar

Straight into...

D-ball over the shoulder
PVC pipe sit ups
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