Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Friday, July 31st, 2015






Pic: Laura and Vincent Martin


WOD:
1)

5 rounds of:
every 2 mins do
5 x Muscle ups

 

2)
20 Min AMRAP of:

10 x HSPU
50 x DU
400m run

 

CrossFit Blackfriars

Thursday, July 30th, 2015





Pic: Lana Anongu




5 round
1 minute per exercise for max reps of:

 
- rope climbs
- heavy slam ball ground to over shoulder
- KB box step ups @ 16/12
- Goblet squats @24/16
- plate pushes

rest 1 minute between rounds

CrossFit Blackfriars

Wednesday, July 29th, 2015




1)
Clean & Jerk
1/1/1/1/1

 

2)
"Double DT"
 

10 rounds of:

12 x Deadlifts @70/47.5
9 x hang power cleans
6 x shoulder to OH

cap 15 mins

CrossFit Blackfriars

Tuesday, July 28th, 2015





Pic: Claire O'Hanlon




1)

Squat 8x2 EMOM @75%

cap 15 mins

 

2)

5 rounds of:

20 x wall balls
10 x deadlifts @ 100/70

cap 12 mins

 

3)
Cash out: 50 bodyweight lunges

 

 

Endurance:
 
1) 
in teams of 2

12 rounds of:
20 x wall balls
10 x deadlifts @ 100/70

20 mins cap


rest 5 mins then

2)
as an individual:
800m run
50 walking lunges
800m run
50 walking lunges
800m run

cap 15 mins

 

CrossFit Blackfriars

Monday, July 27th, 2015





Pic: Roxana Mitroi 




1)

Push Jerk

1/1/1/1/1

 

2)

12 min AMRAP of:

10 x KB snatches @ 24/16

50 x double unders

 

3) cash out

100m light KB OH walk

CrossFit Blackfriars

Friday, July 24th, 2015




1)

slow snatch high pull & Snatch

1/1/1/1/1



2) Pause FS

5/5/5/5/5



3) - cash out 50 bodyweight walking lunges


CrossFit Blackfriars

Thursday, July 23rd, 2015





1)
Rowling


2)

42-30-18 reps for time of:

wall balls

russian swing @32/24

box jumps

push ups

double unders

cap 30 mins




CrossFit Blackfriars

Wednesday, July 22nd, 2015




1)
10 min EMOM

odd: 5 x STRICT HSPU

even: 10 x strict ring row - 2 x 3 second pause



2)

15 min AMRAP KB snatch

change hands as often as you want



every time you break - run 400m



Two score - the number of snatches complete and the number of runs


CrossFit Blackfriars

Tuesday, July 21st, 2015

1)

Complex of:

deadlift

hang clean

front squat

shoulder to OH



2) In teams of two:

60 ground to OH @70/50 team mates can only do 3 reps at a time




Endurance

1) In teams of two:

60 ground to OH @70/50

team mates can only do 3 reps at a time (60/40 for B & 50/30 for C)

cap 10 mins



rest 5 mins


2) 5 rounds of:

400m run

30 x air squats

15 min cap




CrossFit Blackfriars

Monday, July 20th, 2015





1)

front squat 8x2 @ 85%

15 min cap

2)

run 1 mile 30x front squats @ 80/55

cap 15 mins


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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