Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Week starting Sunday 6th of September 2015




Sunday:

1)
In 15 mins

50 burpees 1 rep max cluster with the remaining time

Rest 5 mins



2)
3 round FGB style of:

- ski erg

- KB box step overs @16/12

- slam balls @12/9

- plate pushes

- lateral burpees



Monday:

1)
10 min EMOM:

Odd mins: 10 x strict pull ups
Even mins: 40 second hollow rock holds

2)
20 min EMOM
Odd mins: 30 x double unders
Even mins: 10 x clapping push ups

make sure everyone gets 20 seconds rest every minute




Tuesday:

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

2)
Squat
3/3/3/3
1 x ME @90%

3)
100 walking lunges



Endurance:

1)
10 rounds of:
on min 1: 20 x goblet squats @ 24/16
on min 2: 15 x slam balls @12/9
on min 3: 10 x box jumps


Rest 5 mins

2)
4 rounds of:
20 x Russian swings @ 24/16
400m run

start on 0, 3, 6 & 9 mins





Wednesday:

1)
Push press
3/3/3/3
1 x max reps @90%


2)
5 rounds of:
15 x TTB
400m run

cap 20 mins




Thursday:

Championship Fight Gone Bad

5 rounds of:

- Wall ball
- SDHP @35/25
- box jumps
- Push press @ 35/25
- Row for calories



Friday:

1)
Pause Front squats

3/3/3/3
1 x max reps @90%

2)
5 rounds of:
15 x box jumps @ 30/24
run 400m

CrossFit Blackfriars

Week starting Sunday 30th August 2015






Pic: Misiki, Dorcas, Claire and Jess - the CFB net ball team is building! 



Sunday 30th:

100 x russian swings
cap 5 mins

rest 3 mins

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

rest 3 mins

5 min AMRAP
KB snatch
for max KG

rest 3 mins

5 min AMRAP
KB Shoulder to OH
for max KG

rest 3 mins

100 x russian swings
cap 5 mins




Monday:

Row 1k

ski erg 1k

50 cals airdyne

row 1k

ski erg 1k

50 burpees

5 mins cap at each station





Tuesday:

1) Push press 5/5/5/5

1 max effort set at 90%



2)

20 min amrap of:

5 x HSPU

10 x pistols

15 x squats





Endurance:

1)
Pairs wod:

25 min amrap:

5 x STOH @60/40

10 x box jumps

15 x pull ups



Rest 5 mins



2)
Tabata burpees





Wednesday:

1)
Pause front squat

2/2/2/2

1 max effort set @90%



2)

30 x front squats @80/55

Run 1 mile



Cap of 5 mins on the front squats





Thursday:

Balazs 40th bday wod

40 min AMRAP of:

3 x bar muscle ups

9 x burpees

40 x wall balls 400m run





Friday

1) High hang clean & 2 jerks

2)

Complex of:

Power clean

Front squat

STOH Front

squat STOH

3 reps each round starting on 0,3,6 & 9 mins





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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