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Locations + Timetable

The Forge

Unit 8 Kirkstall Ind. Park

Leeds

LS4 2AZ

Timetable and Opening Times

 

CrossFit Leeds

Unit 2 Education Road
Leeds

LS7 2AL

Timetable and Opening Times

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Friday 23rd January 2015

CrossFit Leeds and The Forge

All members can access CrossFit classes at both boxes for free throughout January. We have our usual full timetable at CrossFit Leeds and a new timetable of morning and evening classes running at The Forge. You can check out details of timetables on each boxes location page:

CrossFit Leeds

The Forge

 

Today's Training

Every 90 seconds x 12, alternating exercises

A) Squat Clean + Hang Squat Clean - work up to a max across the 6 sets or work on technique

B) Strict Pull Ups x 3-5 (Weighted, Bodyweight, Negatives, Assisted, Ring Rows)

 

3 rounds:

10 Power Cleans 60/40kg

25 Wall Ball 10/7kg, 10/9'

 

Advanced WOD

25 Squat Clean Thrusters 60/40kg

Every time you break do 30 Double Unders (a break is classed as anytime the bar rests on the floor)

 

Finisher

Spend 10-20 minutes making friends with the foam rollers and lacrosse balls. Roll out all the following muscle groups for 2 rounds doing at least 12 rolls each. Get deep into your muscles and spend extra time on any tight areas:

Calves

Hamstrings

Quads

Glutes

Back

Lats

 

Preet working a 30 second single arm handstand hold as part of the Gymnastics Bodies Handstand Challenge.

 

 

Thursday 22nd January 2015

CrossFit Leeds and The Forge

All members can access CrossFit classes at both boxes for free throughout January. We have our usual full timetable at CrossFit Leeds and a new timetable of morning and evening classes running at The Forge. You can check out details of timetables on each boxes location page:

CrossFit Leeds

The Forge

 

CrossFit Teens

We're running our first CrossFit Teens class this afternoon at 4pm. Still a few spaces left if you know any 12-17 year olds who want a fun and educational fitness class that will boost their skills and athleticism. You can register here.

 

Open Prep Classes

In the lead up to the Open we are running CrossFit Games Open Prep classes every Saturday from 12 - 1.30pm at The Forge. Each class will focus on a previous Open WOD. We'll coach you through the movements involved, look at how best to approach the WOD based on your strengths and weaknesses, and then perform the Open WOD to help make sure you're consistently hitting the correct movement standards. This Saturday's Class will focus on...

 

Open WOD 14.1

Complete as many rounds as possible in 10 minutes:

30 Double Unders

15 Power Snatch 35/25kg

 

Sessions are limited to 10 per class and cost £5 each. You can sign up to next week's class here. Our Open Prep classes are open to all members of CrossFit Leeds and The Forge who are interested in competing in The Open. 

 

 

Today's Training @ CrossFit Leeds

Endurance Class

In teams of 3:

Row 3000m

Keep the same order throughout and switch every 20 strokes. Start fast and aim to maintain your pace across all 20 strokes.

 

On completing your 3000m, rest 2-3 minutes then do the following abs circuit:

 

20 Mountain Climbers

20 Single Leg V-sits

20 Mountain Climbers

20 Reverse Crunches

20 Mountain Climbers

20 Sit Ups

20 Mountain Climbers

20 Single Leg V-sits

20 Mountain Climbers

 

Fab Abs and other fun stuff at 6pm with Ferino!

 

Today's Training @ The Forge

4 sets:

Back Squat x 5

Rest 1 minute

Ring Dips/Press Ups x 5-10

Rest 2 minutes

 

4 rounds for time:

9 DB Deadlifts 20/15kg

7 DB Hang Power Cleans 20/15kg

5 DB Push Press 20/15kg

Rest 30 seconds

 

Optional Finisher:

Abs Circuit, as above.

 

Titans Tour

Keep your afternoon free on Tuesday 10th February.

We have two of the UK's best weightlifters, Commonwealth Games athlete Sonny Webster and Team GB Olympian Gareth Evans, coming to train with us at 12pm on Tuesday 10th February.

They'll be throwing some heavy weights around and giving coaching tips during the 12pm class at CrossFit Leeds as part of their UK tour to raise money and awareness for Help For Heroes.

 

 

Wednesday 21st January 2015

CrossFit Leeds and The Forge

All members can access CrossFit classes at both boxes for free throughout January. We have our usual full timetable at CrossFit Leeds and a new timetable of morning and evening classes running at The Forge. You can check out details of timetables on each boxes location page:

CrossFit Leeds

The Forge

 

Today's Training

4 sets:

Shoulder Press x 5 (Work across at around 80-85% 1RM)

Rest 1 minute

Single Arm Row x 5 each arm (These should be heavy, not maximal, sets maintaining strong body position throughout)

Rest 1 minute

 

Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:

8 Pull Ups

10 KB Swings 32/24kg

12 Burpees

 

Optional Finisher

Accumulate 75 shoulder taps with perfect form.

Maintaining a hollow body and showing control throughout is your primary goal. You can work your shoulder taps anywhere from a press up position to a full inverted wall facing handstand or anywhere in between. Don't take your body to a position that is beyond your strength and capability.

 

 

 

Tuesday 20th January 2015

CrossFit Leeds and The Forge

All members can access CrossFit classes at both boxes for free throughout January. We have our usual full timetable at CrossFit Leeds and a new timetable of morning and evening classes running at The Forge. You can check out details of timetables on each boxes location page:

CrossFit Leeds

The Forge

 

Open Prep Classes

In the lead up to the Open we are running CrossFit Games Open Prep classes every Saturday from 12 - 1.30pm at The Forge. Each class will focus on a previous Open WOD. We'll coach you through the movements involved, look at how best to approach the WOD based on your strengths and weaknesses, and then perform the Open WOD to help make sure you're consistently hitting the correct movement standards. This Saturday's Class will focus on...

Open WOD 14.1

Complete as many rounds as possible in 10 minutes:

30 Double Unders

15 Power Snatch 35/25kg

 

Sessions are limited to 10 per class and cost £5 each. You can sign up to next week's class here. Our Open Prep classes are open to all members of CrossFit Leeds and The Forge who are interested in competing in The Open. 

 

CrossFit Kids

Check out our CrossFit Kids webpage which includes all dates and times of classes, prices, and an integrated schedule to allow you to book your kids onto sessions. We've got the following classes running this week including our new CrossFit Teens class on Thursday:

 

Kids 4-6 years old (£4 per class)

Wednesdays 4.15 - 4.45pm

Saturdays 9 - 9.30am

 

Kids 7-11 years old (£5 per class)

Saturdays 10 - 10.45am

 

Teens 12-17 years old (£5 per class)

Thursdays 4.15 - 5pm

 

We're really excited to grow and progress our CrossFit Kids programme. There's so many benefits to be gained from the progressive and inclusive training which will help improve the opportunities and quality of life of our kids. Please help us promote healthy living to our next generation by sharing our CrossFit Kids page.

 

Today's Training

Gymnastics Skills - Rope Climbs

Coaching will be focussed on rope climbs and their various progressions. If you are competent with rope climbs work through the following for 20 minutes focussing on quality movement:

 

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular, Rope Pull Ups, Rope Rows)

Rest 1 minute

5-10 Strict Handstand Press Ups or 10-20 Shoulder Taps (See our video for Handstand Press Up progressions)

Rest 1 minute

 

3 rounds:
15 Box Jumps 24/20"
20 Wall Ball 10/7kg, 10/9'
25 Sit Ups

 

Advanced WOD

3 rounds:

15 Box Jumps 30/24"

20 Thrusters 45/30kg

 

Optional Finisher

2 rounds:
30 seconds on/30 seconds off:
Double KB Swings
Double KB Cleans
Double KB Push Press
Double KB Rack Lunges

 

Our CrossFit Kids classes get the thumbs up from this group of superstars!

 

 

Monday 19th January 2015

CrossFit Leeds and The Forge

All members can access CrossFit classes at both boxes for free throughout January. We have our usual full timetable at CrossFit Leeds and a new timetable of morning and evening classes running at The Forge. You can check out details of timetables on each boxes location page:

CrossFit Leeds

The Forge

 

The Athlete Games

Congratulations to Nicola Simpson and Laura Hughes on an outstanding weekend of performances at The Athlete Games in Manchester. In a total of 9 challenging workouts across 2 days both Niki and Laura showcased their undoubted talent and proved they could excel in anything the competition could throw at them.

 

This was Laura's first time competing as an individual in a competition of this scale and although nervous she approached each workout as if she'd been there many times before. Consistently strong performances on strength, fitness and skill based workouts meant she was in the top 20 all weekend and excelled on day 2 to move up the rankings and finished in 10th place overall. To put this in perspective, 8 out of the other 9 top ten finishers are all previous Regionals athletes, and Laura was the third highest placed British female. Amazing achievement and still a lot more to come from this dedicated young lady.

 

Niki was competing in the 35-39 year old category which saw a tough field of athletes and all WODs were the same weights and measures as the Individual Rx category so plenty of heavy weights and technical gymnastic movements to contend with. This didn't prove a problem for Niki who, as we've all come to expect, was solid all weekend, never finishing outside the top 5. She was in second place going into the final workouts which is where she really showed her passion and determination to win, taking a 3rd and 1st place finish to earn her the number one spot overall. Congratulations Niki on a fantastic victory.

 

Thanks to everyone for all their support for our competing athletes across the weekend. I'm sure they'll tell you it makes such a difference to have the support of the box and great to see so many make the journey over to Manchester to support in person. Brilliant performances and a professional attitude in one of the biggest fitness competitions in Europe and Niki and Laura have influenced and inspired a huge amount of our members to push on further in their training.

 

The Full scoreboard for all divisions of The Athlete Games can be viewed here.

 

If you've been inspired by Niki and Lozza this weekend and want to up your training or would like to compete in a CrossFit competition we have loads of opportunities at CrossFit Leeds and The Forge right now.

 

The new additions to our CrossFit classes will allow you to:

Get extra training volume in with our Optional Finishers.

Increase the difficulty of your workouts by trying our Advanced WOD.

Up your gas tank and mental game in our Met Con classes.

Improve your Olympic lifts and all round strength through our Leeds Barbell Club classes.

Get 90 minutes of hands on coaching in small groups through our Open Prep classes.

Check out last Monday's blog post for full details of all the above.

 

There's also the following competitions to get involved with:

First ever Leeds Barbell Club Weightlifting competition is being held on Saturday 22nd February at CrossFit Leeds.

CrossFit Games Open starting 26th February. Registration is open now.

Black and Blue Games on Saturday 25th April. This is our bi-annual in house competition that is open to all members.

 

Please speak to any of the coaches or drop Mike a message for more details on any of the above.

 

 

Today's Training

"CrossFit Total"

Three attempts to find a 1 rep max in each of the following three movements:

Back Squat

Shoulder Press

Deadlift

Score is the sum of your maximum lift in each movement.

 

For those who are relatively new to CrossFit or weight lifting this does not need to be an absolute max. We are looking to set some strength benchmarks from which to work off going forward. As always, technical competency should always be the primary goal before increasing load.

 

Optional Finisher

For total distance:

Row 500m

Rest 90 seconds

Row 500m

 

Niki and Laura competing at The Athlete Games this weekend. Pictures courtesy of Pete Williamson.

 

 

 

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