May 30, 2019

'My name is Laura. I am an olympic lifting, rope climbing, box jumping, paleo eating crossfitter, and this is my story.

I began treatment for depression in Jan 2017 shortly after my mum was diagnosed with terminal cancer. I hid my symptoms from family and friends whilst...

May 1, 2019

We are exceptionally fortunate to have the people we do in our community and you can learn more about Ruth in her story below!

Ruth has gone from strength to strength, literally, during her time at YO4. Focusing on the specific aspects of nutrition on her health and per...

March 21, 2019

Whether you're eating for health, performance or just simply to get by, finding the right foods and the right balance is increasingly difficult!

With the invent of overly industrialised, hyper-palatable & tasty foods matched with relentless advertising, poor health advi...

January 22, 2019

So, we are getting close enough to talk about then end! The end of Whole30 and what you all intend to do once the challenge is done. Here's some advice:

First of all it has been great to see so many of you not only taking on the challenge but also starting to pay attent...

January 11, 2019

CrossFit: Purpose & Belonging in the face of life’s untold challenges, a Truly Inspiring Story.

CrossFit creates better lives. We have all heard, and will continue to, stories of phenomenal will, commitment and happiness brought forward by a commitment to better health...

January 2, 2019

The start of a new year is the typical time for you to join a gym, make New Years resolutions and try to make a fresh start towards the healthy lifestyle you desire. Too many times though, this doesn't last!


A lack of motivation, knowledge and support, combined with a...

December 20, 2018

Warm up and mobilise 


Clean pull + clean 


Wod - in pairs - 5 rounds for time:

30/20 calories

20 power cleans 50/35kg

60 air squats

20 push press 50/35kg

60 du / 120 su

December 19, 2018

Warm up and mobilise 


4 rounds for quality not time:

4 Turkish get ups

8 barbell reverse lunges 

12 plate sit-ups 


Wod - 9 minute amrap:

9 pull ups

9 dumbbell cleans 22.5/15kg

9/7 calories

9 sit-ups 

December 18, 2018

Warm up and mobilise 


Every 2 minutes on the minute - 5 rounds:

5 backsquats


Wod - in pairs - 10 rounds for time:

150m partner run

Alternating rounds:

12 wall balls 9/7kg

6 deadlifts 80/50kg

3 bar over burpees

(Pairs run together, partner a completes a round, run, partner b c...

December 17, 2018

Warm up and mobilise 


Strict press 5 x 5

Superset 6 ring or box dips


Wod - in pairs - for time:

40 dumbbell box stepovers 22.5/15kg

40 burpee box jump overs 24/20”

40 sit-ups

40 dball over shoulder 55/35kg

40 press ups

40 dball squats 55/35kg

Break down as you choose.

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Nutrition - Where to start!

June 2, 2018

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Crossfit YO4 - Pocklington - Est 2017 - Contact Michael or Jennifer on - 07860535107 - - Unit 2A Pocklington, York, YO421NR