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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Thursday, April 30, 2015




1)
Sumo deadlift
5/3/3/1/1/1/1/1


2)
2 rounds for perfect reps of:

- banded Russian swings
- banded good mornings
- TTB

1 min per exercise

3)

2013 regionals DL/ box jump wod

21-15-9
Deadlift @140/90
Box jumps @ 30/24

Cap 10 mins

NB the wod is a conventional deadliest

Here's Rich Fronning, Graham Holmberg, Dan Bailey and Marcus Hendren et al doing it back in 2013
http://games.crossfit.com/video/central-east-regional-live-footage-mens-event-5

CrossFit Blackfriars

Wednesday, 29th of April




1)
10 min emom
Odd: push jerk - close grip @65% x3
Even: 10 x strict pull ups


2)

2 rounds for perfect reps of:
- seal walks
- c2b chins
- reverse DB flys

1 min per exercise

3)
Run 400m
31 x HSPU
Run 400m
21 x HSPU
Run 400m
11 x HSPU

Cap 12 mins

CrossFit Blackfriars

Tuesday, April 28th, 2015




1)
High hang clean & 2 jerks
1/1/1/1/1/1/1

2)
Grace

30 x ground to OH at 60/40
Cap 10 mins


CrossFit Blackfriars

Monday, April 27th, 2015




1)
Squat 10x 2 EMOM @ 80%


2)
2 rounds for perfect reps of:
- One legged Bulgarian squats
- x man walks
- supermans

1 min per exercise


3)

3 rounds of:
10 burpees
30 double unders
30 wall balls

The with the remaining time do max unbroken double unders

10 min cap

CrossFit Blackfriars

Sunday, April 26th, 2015




On a continuous rolling clock:

1)
50 burpees for time
Cap 5 mins

Rest 5 mins

2)
10 rep push jerk test
15 min cap

Rest 5 mins

3)
Nicole
20 min amrap of:
400m run
Max unbroken pull ups

CrossFit Blackfriars

Friday, April 24th, 2015




1)
Push press
5/3/3/1/1/1/1/1

2)
2 rounds for perfect reps of:
- seated arnold press
- KB rows
- box dips

1 min per exercise


3)
8 min ladder of:

5/10/15/20/25....
Thrusters @ 50/35

10/20/30/40/50...
Double unders

CrossFit Blackfriars

thursday, April 23rd, 2015




1)
High hang snatch
1/1/1/1/1/1/1

2)
3 rounds of:

3 min amrap:
5 x hang squat snatches @60/40
5 x muscle ups

Rest 3 mins between rebounds


CrossFit Blackfriars

wednesday, April 22nd, 2015




1)
Front squat
5/3/3/1/1/1/1/1


2)
2 rounds for perfect reps of:

- jumping squats
- BB Romanian deadlifts
- hollow rocks

1 min per exercise


3)
3 rounds of:

Run 400m
5x box jumps
10x deadlifts @125/85

Cap 10 mins

CrossFit Blackfriars

Tuesday, April 21st, 2015




1)
10 min emom of:
Odd: push jerk - wide grip x3 @65%
Even: 10x strict dips


2)
2 rounds for perfect reps of:

- ring push ups
- wide grip C2B pull ups
- band pull aparts

1 min per exercise


3)

1/2 cindy
10 min amrap of:
5 x pull ups
10 x push ups
15x air squats

CrossFit Blackfriars

Monday, April 20th, 2015




1)
High hang clean
1/1/1/1/1/1/1


2)
5x1@90% of best lift


3)
Jerk
3/3/3/3


4)
5 min amrap of:
KB snatch @24/16

Next
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

 

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