Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

Week starting Monday 23rd November 2015






Monday 23rd november:

1)
Slow Snatch
Heavy single

2)
21-15-9
left hand KB OHS @ 24/16
strict dips
Right hand KB OHS @ 24/16
Strict pull ups

10 min cap




Tuesday 24th November;

1)
Strict HSPU
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

2)
20 min AMRAP of:

5 deficit HSPU
30 unbroken double unders
run 400m




Wednesday 25th:

1) a)
Pause Squat
Heavy set of 1

b)
Double KB presses
Heavy set of 6

on 0 squat, on 1 press, on 2 rest

2)
5 rounds
wall balls - 1 min AMRAP
rest 1 min between rounds



Thursday 26th:

Row 500m
21 x burpees
12 x thrusters @ 50/35

Start at 0,9,18,27

start someone on the rower every 3 mins




Friday 27th November 2015:

1)
Clean
heavy single

2)
15.12.09
Clean @70/45
strict pull ups

cap 10 mins



Comments

Pricing
We are offering competitive prices that allow for flexibility and saving depending on your needs. 


Peak Costs
Peak membership allows access to all classes. 
 
                   
Sessions Per week                    
 
   
 Membership Type
 
 2x*
 3x**
 Unlimited***
 
 
 
1 month  contract
£110
£155
£220
     
3 months contract
£100
£140
£200
 
   
             

Off-Peak Costs
Off-peak membership allows access to classes at 6am, 12.30pm, 4.30pm & 8.30pm Monday to Friday, classes from 1pm on Saturday and all Sunday classes.  
 
 
Sessions Per week                    
     
Membership Type 
 
 2x*
 3x**
 Unlimited***
 
   
1 month contract
£80 
£110 
£145 
     
3 months contract
£75
£100 
£130 
     


This is how to get started:
1. Go to our MindBody page and create yourself a profile HERE 
2. Choose a membership option to start with - you can always change it later!
3. Send us an email to the hello@crossfitblackfriars.com address to let us know you are ready to get started and we will help you set up your chosen membership.
4. You are ready to book your first class - either via your online profile or by using the MindBody Connect App which you can download for free to your smartphone.

If you have any questions, please email us: hello@crossfitblackfriars.com

We look forward to seeing you soon!


Personal training & drop ins

To orgainse personal training at CrossFit Blackfriars - please email hello@crossfitblackfriars.com to book a session.

We also offer a drop in rate to visiting CrossFitters of £20 per session. Please email us at hello@crossfitblackfriars.com if you would like to visit.




* 2 classes a week equates to 9 classes which can be used at any point during each month.
** 3 classes a week equates to 13 classes which can be used at any point during each month.
*** Unlimited equates to one class per day.


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CrossFit Blackfriars

 

50 Belvedere Buildings, Webber Street, London, UK, SE1 0DQ

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