We will be closed on the 23rd of February
due to the facility maintenance.



11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym


February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.

11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym

Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)

[Performance] BW 1RM BS

New Squat Cycle. Strength & Hypertrophy.

1) Pause Back Squat: 3 Reps Every 2:00 x 3 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Pause for 3 seconds in the bottom of the Squat.

2) Back Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as possible.


1) Dumbbell Bulgarian Split Squat: 3 sets of 8/side

2) Dumbbell Front Rack Side Lunge: 3 sets of 8/side

Perform this on one side before switching to the other side.

1: Pause Back Squat

2: Back Squat

1: Dumbbell Bulgarian Split Squat

2: Dumbbell Front Rack Side Lunge


Metcon (Time)


For time:

50-40-30-20-10 American Kettlebell Swings 70/53

100-80-60-40-20 Double-unders


For time:

50-40-30-20-10 Russian Kettlebell Swings

100-80-60-40-20 Single-unders

*Time Cap: 12 minutes

**If you are sore from Wednesday’s workout, change double-unders for abmat sit-ups.

Leave a Reply