“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


Saturday, 22 November 2014

22.11.14 WOD

800m run
50 ball slams
40 pullups
30 front squats
400m run
30 front squats
40 pullups
50 ball slams
800m run
*30min timecap

Friday, 21 November 2014

21.11.14 WOD

CROSSFIT TOTAL

- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

Thursday, 20 November 2014

20.11.14 WOD


Handstand Walk Progression

Metcon:
In teams of 2
10 min AMRAP
  - Burpees
  *1 partner does 10 T2B while one does burpees

Wednesday, 19 November 2014

19.11.14 WOD

Snatch; Practice

Metcon:
8 MIN AMRAP
- 6 Snatch DL
- 6 Hang Power Snatches
- 6 OHS

Tuesday, 18 November 2014

18.11.14 WOD

CORE WORK

Metcon:
8rds
- 8 DB/KB Thruster
- 8 Pistols
- 8 DB/KB Lunges
10 min cap

Monday, 17 November 2014

17.11.14 WOD

Strength:
Back Squat 3x5
Shoulder Press 3x5

Metcon:
5rds
- 5 man-makers
- 10 pullups
*8min timecap

Thursday, 9 October 2014

October On-Ramp Intake is now open for registration!

Dates: 27, 29 October,3, 5, 12 & 14 November
(Mondays & Wednesdays first 2 weeks, Wednesday & Friday on the 3rd week)
Time: 7 - 8 AM
Venue: CrossFit Vidatha
Price: MYR250

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

Wednesday, 8 October 2014

8.10.14 WOD

Strength
Back squat 3x3

Metcon:
10min AMRAP
- 8 Strict PullUps
- 8 6count Burpees

Tuesday, 7 October 2014

7.10.14 WOD

Strength
Push Press 3x5

Metcon:
500m row
40 FS (115/85)
30 S20 (115/85)

*8 min timecap

Saturday, 4 October 2014

4.10.14 WOD

Partner WOD

800m run (together)
80 Deadlifts (225/155) – 1 partner hold weight up
60 HSPU – 1 partner holds handstand
40 PullUps – 1 partner hangs
800m run (together)

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