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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Thursday 28th Febraury 2019

Today's Training


Skill - Turkish Get Ups and Windmills
Coaching and Conditioning on Tukish Get Ups and Windmills
A couple of great exercises to develop full body control, core strength and shoulder stability.

15 minute AMRAP:
5 Calorie Row/Ski/Bike*
10 Press Ups
15 KB Swings 24/16kg


*Add 5 calories to the Row/Ski/Bike each round!

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) Ring Muscle Ups

2) V-Sit/Straddle Sit Holds

3) Handstand Hold/Walk

4) Box Jump (overs) 



Wednesday 27th February 2019

Today's Training


Barbell Cycling

Every 90 seconds x 8
6 TnG Power Clean + Shoulder to Overhead


- This can also be done as 6 TnG Power Snatch
- For position and technical focus, aim to work across at around 50-60% 1RM.
- For a more challenging workout aim to work across at 65-70% 1RM


Partner WOD

12 rounds for max total reps (6 rounds each)
Alternating 60 seconds On/60 seconds Off with partner:
5 Deadlifts 70/50kg
5 Hang Power Cleans 70/50kg
5 Front Squats 70/50kg
AMRAP Shoulder to Overhead 70/50kg

Work with a weight that you can move well and ideally get to the STOH on every round!

Barbell Club at 6pm

Snatch 5x3 @75-90%


Clean + Jerk 4x2 @75-90%

Strength Training at 7pm

Volume Lower


A) Every 2 minutes x 5 (20 minutes):
1) Back Squat x 7 @ 70% 1RM
2) DB RDL x 10


B) Every 90 seconds x 3
1) Landmine Squat x 8
2) DB Reverse Lunge x 6 each leg
3) 30 seconds Banded Glute Bridge


C) 400m Heavy Front Loaded Carry


Endurance Training at 8pm

Running workshop including:
1) Warm up and drills
2) Running technique
3) Race/time trial tactics
4) Time trial attempts at chosen distances



Tuesday 26th February 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

12 minute AMRAP:
10 Calorie Row, Ski or Bike
20 SA DB OH Lunge 22.5/15kg


Rest 5 minutes


12 minute AMRAP:
Run 150m
5 Strict Pull Ups or 5 Bar Muscle Ups
10 Squats
15 Tuck Ups


Score is total reps accumulated on both AMRAPs.

Each AMRAP is 30 reps per round.


Stretch and Cool down

Barbell Club at 8pm

Hang Clean + Halt Clean 5x1 @80-90%


Front Squat 5x3 @75-90%


Gymnastics at 8pm

Pull Ups/Toes to Bar/Bar Muscle Ups

Our January gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar.

Monday 25th February 2019

Today's Training


Every 2 minutes x 4 rounds (16 minutes)

1) 30 seconds Band Monster Walks
2) 4 Pause Back Squats @ 65% 1RM, 22X1 Tempo


3 rounds for time:
15 Burpees
400m Sandbag Run 15/7.5kg


Time Cap = 10 minutes to set off on final run. If you have not reached your 3rd sandbag run by 10 minutes, leave the remaining burpees and set off on your last run.


Barbell Club at 6pm

Hang Snatch + Halt Snatch 5x1 @80-90%


Snatch Pull 5x3 @90-100%


Strength Training at 7pm

Max Effort Upper

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


B) 4 sets:
DB Shoulder Press x 10 reps
Bent Over Row x 8 reps
Rest 60-90 seconds between exercises


1) DB Flyes x 8-12
2) 30 seconds Press Ups
3) 30 seconds Weighted Sit Ups


Endurance Training at 8pm


Work 30 secs on/30 secs off
i.e. distribute 1 min window between 2 equally
EMOM 40:
1) Mountain climbers
2) Pull ups
3) Cal Row/Ski/Bike
4) Goblet squats
5) KB swings



Saturday 23rd February 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


2 Minutes On/30 Seconds Off x 4

Rest 3 minutes
90 Seconds On/45 Seconds Off x 5

Rest 3 minutes
60 Seconds On/60 Seconds Off x 6


CrossFit at 10 and 11am

Saturday Sickener

2 rounds for max reps:
In 3 minutes complete...
Run 400m
In remaining time complete max reps CTB Pull Ups
Rest 1 minute
In 3 minutes complete...
Row 500/450m
In remaining time complete max reps DB Push Press 2 x 22.5/15kg
Rest 1 minute
In 3 minutes complete...
Ski 500/450m or Bike 1.2/1km
In remaining time complete max reps Burpees
Rest 5 minutes


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

30 min AMRAP:
20 KB snatches
10x10m shuttle sprints
20 Goblet squats
10 cal AB
20 toes to KB
10 inchworms (with press up)

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 6x2 @80-90%


Halt Clean + Jerk 5x2+1 @80-90%


Clean Pull 5x3 @90-105%

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