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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Saturday 1st July 2017

Reminder there is no 7-9am Open Gym on Saturdays. The gym is open at 9am for Open Gym, then classes start as normal from 10am.

 

Please remember that we like to make the Saturday Sickener at 10 and 11am as sickening as possible and as such these classes utilise the full gym so there is no open gym training at these times unless specifically approved by the coach. Thanks

 

Today's Training

Saturday Sickener!

Every minute on the minute for 8 minutes:
1) 16 Front Rack Reverse Lunges 40/30kg
2) 16 KB Swings 32/24kg
 
Rest 3 minutes
 
8 minute AMRAP:
6 Thrusters 40/30kg
8 Pull Ups
10 Tuck Ups
 
Rest 3 minutes
 
21-15-9 reps for time:
Deadlift 40/30kg
Run 400m after each set

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 30th June 2017

Birthday, BBQ and Beers tonight from 6pm

Reminder that we're celebrating Claire Hill, Ibi Ali and Nicola Simpson's 40th birthday this evening from 6pm at the box with BBQ, Booze and Cake alongside some fun WODs, Challenges and Games (I foresee the prowlers featuring heavily!).

 

Please bring your own drinks and food for the BBQ and we'll take care of the rest so you can enjoy the party with your favourite CrossFit friends!

 

Quick reminder that the last class of the day on Friday will be 5-6pm, but there'll be plenty of WODs to get stuck into after 6pm if you're up for it.

 

Today's Training

Deadlift 4 x 6

Work across at around 80-85% 5RM

Rest 2-3 minutes

 

3 rounds for time:

20/15 Calorie Row

15 Toes to Bar

10 Burpees

 

 

Thursday 29th June 2017

Birthday, BBQ and Beers

Reminder that we're celebrating Claire Hill, Ibi Ali and Nicola Simpson's 40th birthday this Friday 30th June from 6pm at the box with BBQ, Booze and Cake alongside some fun WODs, Challenges and Games (I foresee the prowlers featuring heavily!).

 

Please bring your own drinks and food for the BBQ and we'll take care of the rest so you can enjoy the party with your favourite CrossFit friends!

 

Quick reminder that the last class of the day on Friday will be 5-6pm, but there'll be plenty of WODs to get stuck into after 6pm if you're up for it.

 

Today's Training

Hang Power Snatch 5 x 3

Start around 60% 1RM and build weight up across sets

 

12 minute AMRAP:
15 Wall Ball 24/20"

12 Box Jumps 24/20"

9 Press Ups

 

Gymnastics @ 8pm

Ring Skills

 

 

Wednesday 28th June 2017

Today's Training

Skill - Power Clean + Shoulder to Overhead

Technique work on Power Cleans and Push Press/Jerks, with an emphasis on linking reps together efficiently.

 

21-15-9 reps for time:

Power Clean + Shoulder to Overhead 40/30kg

Burpee Bar Jumps

 

Time Cap = 10 minutes

 

Endurance Training @ 8pm

3 rounds for time:
100 Double Unders
30 Calorie Row/Ski/Bike
30 Med Ball Squat Cleans
20 Russian Swings
20 Down Ups
10 Pull Ups
200m Run

 

 

Tuesday 27th June 2017

Today's Training

Skill - Handstand Holds

Technique and positioning for Handstand Holds.

 

Work with a partner alternating through 5 sets each of 15-30 seconds on one of the following variations...

Wall Climb + Hold

Kick Up to Partner + Hold

Free-standing Hold

 

3 Rounds for max reps

2 minutes on/1 minute off:

Row (Calories)

Ski or Assault Bike (Calories)

Alternating DB Lunges 2 x 15/10kg (One DB held overhead, One DB held By side. Switch arms at 1 minute.)

 

Competition Training

Every 2 minutes for as long as possible:

15/10 Calorie Assault Bike

5 Unbroken Ground to Overhead 50/35kg

7 Bar Facing Burpees


 

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