“CrossFit is a strength and conditioning program built on constantly varied, if not randomised, functional movements executed at high intensity.”
- Coach Greg Glassman, CrossFit HQ

Updates/News

4.7.15: Box is closed in conjunction with Nuzul al-Quran holiday
27.7.15: Next on-ramp intake begins. Registration is open online on a first come basis.

Wednesday, 1 July 2015

July On-Ramp Intake is now open for registration!

Dates: 27, 29 July, 3, 5, 10 & 12 August
(Mondays & Wednesdays)
Time: 8 - 9 PM
Venue: CrossFit Vidatha
Price: MYR300

Please note that attendance for all 6 classes is mandatory should you wish to continue with our CrossFit membership.
Any missed class(es) will have to be replaced with a PT session (Personal Training) priced separately.
To register, please head to our website and look under "Class Schedule/Booking" then "Courses".
Registration is on a first come first serve basis and payment to be made at our box within 2 days to secure your slot.
All unpaid registrations will be released after 2 days.

For any queries, drop us an email - crossfitvidatha@gmail.com

1.7.15

Snatch practice

Tuesday, 30 June 2015

30.6.15

Handstand Progressions

Metcon:
5rds of
- 10 Burpees
- 15 T2B
- 20 DB Snatches (10/side)
*12min timecap

Monday, 29 June 2015

29.6.15

Strength:
Thrusters 3x3
Snatch Pull 3x3

Metcon:
10min AMRAP
- 20 pullups
- 20 double unders
- 20 air squats

Friday, 26 June 2015

26.6.15

Gymnastic Strength:
Core Work

MetCon:
2rds of
- 2min Wall Balls
- 2min Inch Worms
- 2min Box Jumps

Thursday, 25 June 2015

25.6.15

Strength:
Overhead Squat 3x3
Bench Press 3x5

Metcon:
12min AMRAP
- 3-6-9-12-15...
- SDHP
- Burpees

Wednesday, 24 June 2015

Tuesday, 23 June 2015

23.6.15

Strength:
Back Squats 3x5
Clean Pull 3x3

Metcon:
100 Double Unders
Then 15-12-9
- Cluster
- C2B pullups
100 Double Unders
*10min timecap

Monday, 22 June 2015

22.6.15

Gymnastic Progression

Metcon:
12min AMRAP
- 6 TGUs (3/side)
- 12 cleans (6/side)
- 18 goblet squats
- 24 KB swings

Friday, 19 June 2015

19.6.15

Strength
Front Squats 3x3
Push Jerks 3x3

MetCon
3min row/bike
3min db/kb stepups
3min precision bear crawls

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