Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Week Starting 23rd of August, 2015





Monday:

1)
Pause Front Squat
1/1/1/1
1 x max reps @90%

2)
100 thrusters @45/30
every 3 mins do 10 burpees
start on zero with burpees

cap 15 mins

3) cash out:

3 x 1 min AMRAP of:
pistols
start each round on your 'bad' leg

rest 1 min between rounds

___________________________________________________



Tuesday:

1)
5 x ME muscle ups
Every 2 mins

2)
Cindy
20 min AMRAP of:

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



Endurance:

Partner Cindy
30 min AMRAP of:

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


you do every second round


___________________________________________________


Wednesday:

1)
High hang clean & jerk
1/1/1/1/1


2)
Squat Elizabeth
21-15-9
Squat clean @60/40
dips

cap 10



___________________________________________________



Thursday:

“Hortman”

45 min AMRAP of:
800m run
80 x squats
8 x muscle ups



___________________________________________________


Friday 28th:
1)
Snatch
1/1/1/1/1

2)
Squat
4/4/4/4
1 x max reps @90%

3)
50 bodyweight walking lunges


___________________________________________________

Saturday


Team WOD:

Run 1600m
30 cleans at 60/40
60 push ups
Run 800m
20 cleans
40 push ups
Run 400m
10 cleans
20 push ups
run 400m

teams of 2

cap 35 mins



___________________________________________________

Sunday:


1)
100 x russian swings
cap 5 mins

rest 3 mins

2)
Turkish get ups
5x 1 per hand
start on 0,3,6,9 & 12

rest 3 mins

3)
5 min AMRAP
KB snatch
for max KG

rest 3 mins

4)
5 min AMRAP
KB Shoulder to OH
for max KG

rest 3 mins

5)
100 x russian swings
cap 5 mins






CrossFit Blackfriars

Friday, August 21st, 2015






Pic: Misiki King & Laura Garrett



WOD

1)
Floor Press
1/1/1/1/1

2)

5 min ladder of
Strict press @50/35kg
double unders

1+5 / 2+10 / 3+ 15/ 4+ 20…


rest 2 min

4 min ladder

rest 1 min

3 min ladder

start each ladder from the start

3)
Not for time:
2 rounds of
ME x strict ring rows 3 second pause
feet raised
seal walk - 3 mats


CrossFit Blackfriars

Thursday, August 20th, 2015





"René"

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

cap 40 mins



CrossFit Blackfriars

Wednesday, August 19th, 2015




Pic: it was great to have CrossFit Games athlete Steve Fawcett and the rest Team Reebok UK come launch Team Reebok UK from CrossFit Blackfriars last week.  In true CrossFit fashion, after the launch, Lee and coaches Mike & Mateo joined the team for a WOD. 


WOD:
1)

Snatch

1/1/1/1/1

 

2)

Squat

5/5/5/5/5

 

3)

50 bodyweight walking lunges


CrossFit Blackfriars

Tuesday, August 18th, 2015





Pic: Misiki and Laura know how to celebrate a good session!


WOD:
1)

5 rounds of:

every 2 mins do 5 x BarMuscle ups
 

2)

team of 2:

42-36-30-24-18

GTOH @40/30kg

Over bar burpees

 

cap 20 mins

 

 
Endurance:

1)

team of 2

42-36-30-24-18

GTOH @40/30kg

Over bar burpees

 

cap 20 mins

 

rest 5 mins

 
2)

 
on 0,3,6,9 & 15 mins

 
20 x Russian swings @ 24/16

400m run

CrossFit Blackfriars

Monday, August 17th, 2015





Pic: Paul Stockwell looks after his mobility - do you?

WOD:
1)

Clean & Jerks

1/1/1/1/1

week 3


2)

Complex: 5 reps of:


Power clean

front squat

shoulder to OH

front squat

shoulder to OH

 

start on 0,3,6,9 & 12 mins

CrossFit Blackfriars

Friday, August 14th, 2015





Pic: Vic, Kim, Misiki and Jess at the European Inferno


WOD:
1)

Squat 8x2 @85%

cap 15 mins

week 3

 

2)

Nancy

5 rounds of:

400m run

15 x OHS @45/30

 
cap 20 mins

CrossFit Blackfriars

Thursday, August 13th, 2015





Pic: Matt Marshall (Coach Fergus in the background)



4 rounds of:


2 min AMRAP at each station

 

- Heavy slam ball GTOS

-Wall balls

-light slam balls

 

rest 1 min between stations

 

4 people per station

CrossFit Blackfriars

Wednesday, August 12th, 2015




Pic: Kim Burton

 

1)

Floor Press

5/5/5/5/5

 

2)

33-22-11

TTB

shoulder to OH @ 60/40

 

cap 12 mins

 

3)

100m light KB OH walk

 

CrossFit Blackfriars

Tuesday, August 11th, 2015



Pic: Coach Rich

1)

Snatch

1/1/1/1/1

 

2)

Deadlift

1/1/1/1/1

 

3)

Cash out: 50 bodyweight walking lunges

 

 

Endurance:

 

1)

"Riches Revenge"

 

20 Min EMOM

 

Odd: 12 wall balls

Even: 12 burpees

 

rest 5 mins

 

2)

3x 800m run

start on 0, 5 & 10 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.


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.