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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Saturday 7th July 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
3 minutes On/1 minute Off x 3
Rest 2 minutes
2 minutes On/45 seconds Off x 3
Rest 2 minutes
1 minute On/30 seconds Off x 4
Rest 3 minutes
30 seconds On/15 seconds Off x 4

CrossFit at 10 and 11am

Saturday Sickener
5 rounds for time:
15 KB Swings 24/16kg
20 Box Jumps 24/20”
25 Wall Ball 20/14lb, 10/9'
Run 400m
Time Cap = 35 minutes

Strength Training at 5pm


Endurance Training at 6pm

30 min AMRAP:
30 box jump overs
15 toes to bar
30 Goblet squats
15 DB push press
300m row/run/ski

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

1 hour:
Work up to 1RM Total - Snatch + Clean & Jerk

Back Squat - Work up to heavy single



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