Programming for Week Commencing 4th July


Back Squat 5 X 5 @ 75%
Rest 2 minutes between sets

In teams
5 Rounds:
Min 1 – Max Effort (ME) Row
Min 2 – ME Wallballs
Min 3 – ME Burpees
Min 4 – Rest

*Aim for consistency, try to match your last round score with your first!

After Class Extra:
3 X 30 KB Goblet Squat @24/16kg
Rest 90 seconds

A.1 Bench Press 4 X 8 @70%
A.2 Strict Pull-up 4 X 10
Rest 30 seconds / 2 minutes

20 min AMRAP
Run 200m
15 HSPU/Press Ups
10 Toes to Bar / Toes to Kettlebell
6 KB snatch (Alternating) @24/16kg

Daily max in Power Clean Double + Power Jerk
Complete 10 singles (one power clean + one power jerk) at heaviest double.

Hang Power Clean + Push Press Chipper
30reps @40/25kg
20reps @50/35kg
15reps @60/40kg
10reps @70/45kg
5reps @80/50kg

Deadlift 5 X 10 @60%
Rest 2 minutes

1- 20 Box Jumps @24/20″
2- 20 Knee raises
3- 20 KB Swings @24/16kg
4- 20 Down Ups

Barbell Cycling
Hang Power Snatch
Hang Snatch
Power Snatch

In Pairs
5 Rounds
Row 800m
30 Synchronised Burpee
40 GTOH 50/35kg
50 DUs

Gymnastics Class
Ring / Bar Muscle Up technique progressions

Rope Climb / Kick to Handstand / Walk Technique

Gymnastic 20 EMOM
Min 1 – 1-3 Rope Climbs / Legless
Min 2 – 30s Hollow Body Hold
Min 3 – 10m HS Walk / 2-4 Wall Walks
Min 4 – Rest

Grand Opening Day of the Newest CrossFit Box in Norwich!!

WOW what a day! On Saturday we held the grand opening day of the newest CrossFit Box in Norwich. And boy what a turn out we got! It was incredible to see so many people show their support and love. With members and friends taking part in workout demos, along with an amazing display from the Spitfire Circus Arts students too. You all did fantastically well!!

We were also very privileged to have our good friends travel over from CrossFit Faber to celebrate the big day. Along with Head Coach & Owner Ciaran Langford, and the brilliant VBlogger Craig Richey from #teamrichey.

Check out this brilliant video from Craig of the day!!!


Team Spitfire!!

Team Spitfire!!

World Record Breaking…!

Check out this amazing trapeze artiste breaking the world record for the highest trapeze act!

Want to give static trapeze a go? Come and try it in our Aerial Skills class, enquire for details!

Don’t Take It Too Seriously…!

This video is a favourite of ours as it shows you should always enjoy what you do & have fun doing it!

Cirque du Soleil’s back and core training!

An awesome insight into the tough training regime Cirque Du Soleil artistes endure to sustain the fitness level required to perform their acts, multiple times a week, at the optimum standard…. Check this out!