“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

22-24 October : Box is closed

Monday, 20 October 2014

20.10.14 WOD

Strength:
Overhead Squat 3x5
Snatch Deadlift 3x3

Metcon:
3rds of
- 10 clusters (95/65)
- 10 C2B PullUps
*6 min timecap

Friday, 17 October 2014

17.10.14 WOD

Gymnastics Core Work

Metcon:
8 min AMRAP
5 Wall Walks
10 Pistols
15 Box Jumps

Thursday, 16 October 2014

16.10.14 WOD

Strength:
Back Squats 5x5
Bench Press 3x5

Metcon:
3min Row or Bike
30sec rest
3min Wall Balls
30sec rest
3min Jump Rope (DU/SU)

Wednesday, 15 October 2014

15.10.14 WOD

Clean & Jerk; Practice

7min AMRAP
- 6 G2O (135/95)
- 12 Jumping Lunges

Tuesday, 14 October 2014

14.10.14 WOD

Strength:
Front Squats 5x3
Clean Deadlift 3x3 (hit 1st, 2nd & 3rd Pos)

Metcon:
7min AMRAP
- Bear Complex

Monday, 13 October 2014

13.10.14 WOD

Strength:
PullUps 5x?
Dips 5x?

Metcon
2min 6 count Burpees
30sec rest
2min Row or Bike
30 sec rest
2min KB Swing

Saturday, 11 October 2014

11.10.14 WOD

PARTNER WOD

7min AMRAP
- row for cal 
*relay 15 cals at a time
2min rest

7min AMRAP
- 5 thrusters
- 5 burpees
*done as a relay
2min rest

7min AMRAP
- 200m run

Friday, 10 October 2014

10.10.14 WOD

Strength
Deadlift 3RM

Metcon:
3rds of
1min toes to bar
1min wall balls
1min medball slams
1min box jumps

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

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