Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars
asdfasdfasdf

Friday, May 29th, 2015






1)
Rope climbs
7 x 1 min AMRAP
rest 1 min between rounds

2)

2 rounds for perfect reps of:
- seated arnold shoulder presses
- Weighted C2B pull ups
- Strict dips

 1 min per exercise

3)
KB shoulder to OH @16/12

rest 2 mins

then

for perfect controlled movement
Double overhead KB walks

do with a partner, you go, I go etc…

5 mins

CrossFit Blackfriars
asdfasdfasdf

Thursday, May 28th, 2015




1)
taata burpees
rest 5 mins


2)
5 rounds of:
run 400m
15 american swings @32/24
15 deficit push ups
30 min cap

CrossFit Blackfriars
asdfasdfasdf

Wednesday, May 27th, 2015



1)
Pause Clean & 2 Jerks
1/1/1/1/1/1/1


2)


3 rounds
2 min AMRAP
4 x cleans @75/50
11 x TTB

rest 2 mins between rounds

CrossFit Blackfriars
asdfasdfasdf

Tuesday, May 26th, 2015





1)
Front Squat 8x2 EMOM @80%

2) 

5 rounds of:
21 thrusters @50/35
50 double unders
400m

20 min cap


Endurance is:

5 rounds of:
15 thrusters @45/30
50 double unders
400m
20 min cap

rest 5 mins then

10 plate pushes
start at 0,3,6,9 &12 mins

CrossFit Blackfriars
asdfasdfasdf

Monday, May 25th, 2015



A massive congratulations to Vic who came second in the Rainfall Trials yesterday!


In 10 mins
Run 400m
Then amrap
15 x KB snatches @24/16
15 x box jump, step offs
15 x burpees

Rest 5 mins


Then


In 10 mins
Run 800m
Then amrap
15 x KB snatches @24/16
15 x box jump, step offs
15 x burpees

Rest 5 mins


Then
In 10 mins
Run 1200m
Then amrap
15 x KB snatches @24/16
15 x box jump, step offs
15 x burpees

CrossFit Blackfriars
asdfasdfasdf

Friday, May 22th, 2015






1)

Jerk 2/2/2/2/2/2/2



2)
2 rounds for perfect reps of:

- Clapping push ups

- Pendlay rows

- band pull aparts

1 min per exercise




3)

tabata shoulder to OH @ 60/40

rest 4 mins

tabata burpees




CrossFit Blackfriars
asdfasdfasdf

thursday, May 21st, 2015





5 rounds of:


- ski erg
- Mountain climbers
- double KB over box @ 24/16
- rest
- push ups
- plate prowler push 2 mats
- alternating lunges
- rest

1 min per exercise

CrossFit Blackfriars
asdfasdfasdf

Wednesday, May the 20th, 2015




Sam Briggs (pictured) came second in the Atlantic Regional last weekend AND she did it with a broken foot.  

Sam's dedication, work capacity and mental strength are nothing short of inspirational!




1)
Hang snatch
1/1/1/1/1/1/1

2)
Pause Squat
3/3/3/3/3/3/3

3)
two rounds for perfect reps of:
- Jumping squats
- 1 legged KB RDL
- Texas shoot throughs

1 min per exercise




CrossFit Blackfriars
asdfasdfasdf

Tuesday, May the 19th, 2015






I was a fully fledged members of the bi's and tri's club until I read an article in Muscle  Fitness magazine in 2008 called "Sweat Storm" (you can see the actual PDF of that article here ).

Reading the article was the first exposure that I ever had to CrossFit and something about it just dragged me in. So the next few days I went onto CrossFit.com and looked at a few WOD's until finally deciding to take the plunge on May the 17th. 

I had already done triceps and shoulders that morning and wanted to get do some evening cardio so I picked something from CrossFit.com that looked easy...

It was Cindy. It wasn't easy. 

I finished 14 rounds later, laying in a pool of sweat, completely wrecked and 1000% hooked on CrossFit. 

Every year I do Cindy around the 17th of May as my CrossFit birthday WOD (my actual birthday is May the 18th so it's easy to remember) and this year you all got to join in my fun - you're welcome;)


Stay Classy CrossFitters
Fergus

WOD:
1)

Bar muscle ups
5 rounds of 1 min AMRAP
rest 1 min between rounds

2)

"Cindy"
20 min AMRAP of:

5 x pull ups
10 x push ups
15 x air squats




Eudurance:

"Chelsea"
30 min EMOM of:
5 x pull ups
10 x push ups
15 x air squats

 NB if you fail to complete all of the reps in any round continue the rest of the WOD as an AMRAP. 


CrossFit Blackfriars
asdfasdfasdf

Monday, May the 18th 2015





1)
Front Squat 

 8x2@75% EMOM 

 

2) 

20 min AMRAP of:

 run 400m  

 10 x box jumps @24/20

 30 x KB front rack lunge @16/12

 50 x double unders

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.


FOLLOW US

facebook twitter linkedin rss

CrossFit Blackfriars

 

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

Copyright © 2013 All right reserved.

Terms and Conditions

Privacy Policy

powered_by_netbanx_visa_mc

Copyright © 2013 All right reserved.

View Mobile Site