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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Saturday 17th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

In pairs complete max distance in 9 minutes
(Switch every 90 seconds - 3 each)

Rest 2 minutes

In pairs complete max distance in 9 minutes
(Switch every 45 seconds - 6 each)

Rest 2 minutes

In pairs complete max distance in 6 minutes
(Switch as you wish)

Rest 2 minutes

In pairs complete max distance in 6 minutes
(Switch as you wish)

CrossFit at 10 and 11am

Saturday Sickener


30 minute AMRAP:
30/24 Calorie Row, Ski or Bike
30 Sit Ups
30 DB Lunges (1 OH/1 Rack) 2 x 15/10kg
150m Sandbag Run 30/22.5kg
15 Toes to Bar
15 DB Ground to Overhead 2 x 15/10kg

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

For max reps:
TABATA (8 x 20 secs work/10 secs rest)
1) Mountain climbers
2) Squat jumps
3) KB snatches
4) Tuck ups
5) Crash mat running

Complete 1 full tabata movement before moving onto the next

Sunday Sessions

No Hill Sprints this week due to the Ed Sheeran concert being on at Roundhay Park


10:30am Sunday Social

Coaches Choice!


11:30am Barbell Club

Bounding 4x20m


Jump Squats 4x3 - pause in landing - light or no weight


Snatch x2 @70-80%


Clean + Jerk x2 @70-80%


*Must pause in the catch for Snatch and Clean + Jerk



Friday 16th August 2019

Today's Training


Pause Squat 5 x 5

- Front or Back Squat
- Work around 65-70% 1RM

- 2 second pause in bottom position


15-30-45 reps for time:
Wall Ball 20/14lb, 10/9'
KB Swing 24/16kg


Time Cap = 11 minutes

Barbell Club at 6pm

Box Jump 4x3


High Hang Clean + Hang Clean x2 @65-75%


Tempo Front Squat 4x3 (20X1) @70-80%


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Bench Press x 6 @ 75-80% 1RM


2) 10 KB Z-Press + 30 second Weighted Plank


3) Single Arm Row x 12 each arm

Endurance Training at 8pm

Every 2 mins for 32 minutes (4 rounds):
1) 300m run
2) 300/250m row
3) 300/250m ski
4) 1km/800m bike



Thursday 15th August 2019

Today's Training


2 rounds for max Calories


In 6 minutes:
Run 400m
20 Burpee Box Jumps 24/20"
Max Calorie Row


Rest 2 minutes


In 6 minutes:
Run 800m
20 DB Snatch 30/20kg
Max Calorie Ski or Bike


Rest 2 minutes

Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Pistol Squats

2) Bar Muscle Ups

3) Hollow to Arch Rolls

4) Handstand Press Ups



Wednesday 14th August 2019

Today's Training


Build to a 3RM Hang Squat Clean + Shoulder to Overhead

- This can also be done as 3RM Squat Snatch if preferred.

Partner WOD
In pairs with only one person working at once complete AMRAP in 15 minutes:
40 Shoulder to Overhead 60/40kg
40 V-Sits
60 Hang Power Cleans 60/40kg
40 Burpees
80 Deadlifts 60/40kg
40 Pull Ups

Barbell Club at 6pm

Hang Power Snatch x2 @65-75%


Hang Power Clean x2 @65-75%

Strength Training at 7pm

Back Squat - Build to a 3RM for the day


4 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
Rest 60 seconds between exercises


400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


Endurance Training at 8pm

DB man makers*

*Every 3 mins perform:
150m run
5 strict chin ups

Tuesday 13th August 2019

Today's Training

Movement Development - Running

Coaching will be on running technique, efficiency and pacing.


On 0 minutes

Run 1 mile @ 100% effort


On 12 minutes

Every 3 minutes x 5:

Run 400m @ around your 1 mile pace


If your 1 mile takes longer than 9 minutes, miss the 1st 400m interval and do 4 total reps starting at 15 minutes.


Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg


Power Jerk x3 @70-80% - pause for 3s in catch

Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.
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