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The Forge

Unit 8 Kirkstall Ind. Park




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Friday 23rd February 2018

CrossFit Games Open 2018

Today sees the start of the CrossFit Games Open 2018!


Every year The CrossFit Games Open produces one of the best times of year at the gym. A mass participation fitness event that everyone can get involved in throughout the world, but more importantly, within our brilliant group of members at the box. The Open always brings out the best in what we constantly strive to create at CrossFit Leeds.


- A fantastic community of like minded people getting together to support each other through some challenging tests of fitness.


- Individuals pushing themselves beyond their limitations and achieving things they previously thought impossible.


- Opportunity to compete in an amazing atmosphere, see what your training has made you capable of and inspire others.


- A huge sense of accomplishment and pride on completing each workout.


The first CrossFit Games Open WOD 18.1 is released today and will be our class WOD throughout today's classes

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 to have a go at if you're registered to compete, or you can adapt/scale the workout as necessary as you would in any other class.


Big Al and Pineapple Head will be hosting Mighty Mike live today and each Friday at 8.30am so don't forget to tune in to the Public CrossFit Leeds Facebook page to watch Mike performing each week's Open WOD as a live demo then offering up a brief analysis and tips. We'll also have our weekly competition to guess the score for the workout and your opportunity to win a free coffee, some NOCCO and even a lovely new CrossFit Leeds top!!!

Friday morning and daytime CrossFit classes will run as normal at 6.30am, 7am, 10am and 12pm, then through the evening from 5pm onwards we'll be running Friday Night Lights.


Friday Night Lights

Every Friday night from 5pm throughout The Open will be a fitness party not to be missed! We'll be running the Open WOD in heats every 20-40 minutes (depending on WOD duration) so you can get in at any point throughout the evening and get stuck into the workout. We'll have coaches on hand to take you through your warm up and WOD movements as well as helping out with advice on strategy and scaling.


We'd love to see as many people as possible at the box every Friday night, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members. The music will be turned up to 11, we'll be ordering pizzas in thoughout the night and you're fully encouraged to bring your own booze/soft drinks and make a night of it!


Today's Training


Open WOD 18.1

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 5pm. 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

Power Snatch x 2
Up to 80%

Front Squat 5x3 @ 85-95%

Strength Training at 7pm

A) Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM


Working 1RM is 90% of 1RM

If you performed this session on 2nd February 2018 then add 5kg to your 1RM and work calculations out from there.

Wendler 531 - How to Build Pure Strength

B) Front Rack Lunge 3 x 3 each leg

C) EMOM12:
1) Russian Swing x 12
2) 45 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs). Go Heavy!!!
3) Rest



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