“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

16.6.15: June on-ramp intake. Registrations are now open online on a first come basis. Check details accordingly.

Tuesday, 26 May 2015

26.5.15

Strength:
Push Press 3x3
Front Squats 3x3

Metcon:
75 Double Unders
21-15-9
-Burpees
-PullUps
75 Double Unders
*12min timecap

Monday, 25 May 2015

25.5.15

Gymnastic Progression

Metcon:
2mins wall balls
2min KB SDHP
2min box jumps
2min DB Push press
2min row

Sunday, 24 May 2015

June On-Ramp Intake is now open for registration!

Dates: 16, 18, 23, 25, 30 June & 2 July
(Tuesdays & Thursdays)
Time: 7 - 8 AM
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

Saturday, 23 May 2015

23.5.15

In teams of 2
8min relay
- 5 pull ups
- 10 push ups
- 15 squats
2min rest
8min relay
- 5 thrusters
- 5 burpees
2min rest
8min relay
- run/row

Friday, 22 May 2015

22.5.15

Strength:
Thrusters 3x3
Clean Deadlift 3x3

Metcon:
10min AMRAP
- 20 Double Unders
- 10 Power Cleans

Thursday, 21 May 2015

21.5.15

Muscle up Progression

Metcon:
3rds of
30 Jumping Lunges
30 KB Swings
30 Wall Balls
*10min timecap

Wednesday, 20 May 2015

20.5.15

Clean & Jerk Practice

Tuesday, 19 May 2015

19.5.15

Handstand Progressions

Metcon:
8min AMRAP
- 5 Pullups
- 10 Push Ups
- 15 Squats

Monday, 18 May 2015

18.5.15

Strength:
Overhead Squat 3x3
Back Squat 3x3

Metcon:
5 rounds:
- 10 T2B
- 10 Deadlifts
- 10 Burpees
*10min timecap

Saturday, 16 May 2015

16.5.15

3rds
- 20 Deadlifts
- 200m run
- 20 Hang Power Cleans
- 200m run
- 20 Front Squats
- 200m run
- 20 S20
- 200m run
*30min timecap

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