“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

9 March: New on-ramp intake (8pm). Registrations open now :)

Saturday, 28 February 2015

Box is closed, we're moving!


Good news : We're moving to a new home!
Bad news: We're currently closed to facilitate our move...
We reopen 9 March 2015

Monday, 16 February 2015

16.2.15

Strength:
Shoulder Press 3x3
Front Squats 3x3
Clean Deadlifts 3x3

Metcon:
3rounds
- 1min Dus
- 1min ROW/Bike
- 1min OH lunges w/ plate

Saturday, 14 February 2015

14.2.15

in teams of 2
-10m AMRAP
  - 10 wall balls
  - 10 burpees
- 2m rest
- 10m AMRAP
  - 10 power cleans
  - 200m run

Friday, 13 February 2015

13.2.15

Strength:
PullUps 5x?
Dips 5x?

Metcon:
3 rounds
21 T2B
15 box jumps
9 box HSPU
*10min timecap

Thursday, 12 February 2015

12.2.15

Snatch; Practice

Metcon:
6min AMRAP
- burpees

Wednesday, 11 February 2015

11.2.15

Strength:
Push Press 4x5
Back Squat 4x5

Metcon:
15-12-9
- Deadlifts
- Front Squats
*7min timecap

Tuesday, 10 February 2015

March On-Ramp Intake is now open for registration!

Dates: 9, 11, 16, 18, 23, 25th March
(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

10.2.15

Strength:
Push Jerk 3x5
Snatch Pull 3x5

Metcon:
8min AMRAP
- 8 thrusters
- 8 pullups
- 8 burpees

Monday, 9 February 2015

9.2.15

Gymnastics Core Work

Metcon:
12min AMRAP
- 6 SH KB Swing
- 6 KB Cleans
- 6 KB Push Press/Shoulder Press
- 6 KB Squats
*complete entire sequence on right hand then switch sides and repeat

Saturday, 7 February 2015

7.2.15

Partner WOD
7min AMRAP
- row relay 250m/person
- burpees
3min rest
7min AMRAP relay
- 50 double unders/100 single unders
- G2O
3min rest
7min AMRAP
- run relay 200m/person
- 5 pullups/ 5 t2b

Follow us by email