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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Week starting Monday 23rd November 2015






Monday 23rd november:

1)
Slow Snatch
Heavy single

2)
21-15-9
left hand KB OHS @ 24/16
strict dips
Right hand KB OHS @ 24/16
Strict pull ups

10 min cap




Tuesday 24th November;

1)
Strict HSPU
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

2)
20 min AMRAP of:

5 deficit HSPU
30 unbroken double unders
run 400m




Wednesday 25th:

1) a)
Pause Squat
Heavy set of 1

b)
Double KB presses
Heavy set of 6

on 0 squat, on 1 press, on 2 rest

2)
5 rounds
wall balls - 1 min AMRAP
rest 1 min between rounds



Thursday 26th:

Row 500m
21 x burpees
12 x thrusters @ 50/35

Start at 0,9,18,27

start someone on the rower every 3 mins




Friday 27th November 2015:

1)
Clean
heavy single

2)
15.12.09
Clean @70/45
strict pull ups

cap 10 mins



CrossFit Blackfriars

Week starting Monday 16th November 2015






Monday 16th November:

1)
A)
2 rep Pause squat

B)
2 rep Double kettlebell Arnold press

5 rounds
On Zero squat
In min one press
On min 2 rest

On min 3 squat again etc


2)
7 rounds of:
7 cleans @50/35
7 thrusters
7 over bar burpees

Cap 12 mins




Tuesday 17th November:

1)
Snatch & snatch balance complex

2)
200 Russian swings @24/16kg

Cap 8 mins




Wednesday 18th November:
1)
Clean high pull + clean
1+ 1

2)
3 rounds of:

Bear complex

7 rounds of
Power clean
Front squat
Push press
Back squat
Push press

Start on 0,5,10




Thursday 19th

Kelly

5 rounds of:

Run 400m
30 box jumps at 24/20
30 wall balls

Cap 35 mins




Friday 20th

1 a)
Front squat
Work up to a heavy single

B)
Handstand practice

5 rounds
On Zero squat
On min one do handstands
On min 2 rest

On min 3 squat again etc


2)
Tabata push ups
Rest 1 min
Tabata Abmat sit ups
Rest 1 min
Tabata squats

CrossFit Blackfriars

Week starting Monday 9th November 2015








Monday 9th:

1)
complex of:

power clean
front squat
shoulder to OH
back squat
Shoulder to OH

work up to a heavy single

2)
3 rounds of:

2 rounds of DT @70/45
DT
12 DL
9 hang power cleans
6 STOH

cap 2 mins

rest 2 mins between rounds




Tuesday 10th:

1)
Front Squat
Heavy set of 2

2)
Handstand practice
Handstand/kick ups/wall walks

on 0 squat, on 1 HS, on 2 rest
0,3,6,9 &12

3)
Fran
21-15-9
thrusters
pull ups

10 min CAP




Wednesday 11th:

1)
Bar muscle ups
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

2)
20 min AMRAP

5 x strict pull ups
10 x strict dips
20 x walking lunges






Thursday 12th:

30 Min AMRAP

100 x double unders
75 x russian swings
50 x push ups
25 x air squats




Friday 13th:

1)
2 rep max heavy thruster

2) max unbroken pull ups

3)
30 Box Jumps 24/20inch
20 Weight Plate GTOH 25/20
30 Burpees
20 TTB
30 Burpees
20 Weight Plate GTOH
30 Box Jumps







CrossFit Blackfriars

Week starting Sunday 1st November








Sunday 1st November:

"Engine" 

row 1 k
ski erg 1k
air dyne 150 cals
row 1k
ski erg 1k
50 burpees

5 mins cap on each station
5 mins rest between each station



Monday 2nd November

1)a
Front Squat
Heavy set of 3

1)b
ME Handstand practice
Handstand/kick ups/wall walks

on 0 squat, on 1 HS, on 2 rest
0,3,6,9 &12

2)
run 1 mile
30 x Front Squats @80/55

15 min cap



Tuesday 3rd November:

1)
Pistols
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

2)
15 Min AMRAP of:
17 x wall balls
33 x double unders




Wednesday 4th:
1)a
Pause Squat
Heavy triple


1)b
Double KB presses
Heavy set of 3

on 0 squat, on 1 press, on 2 rest
0,3,6,9 &12

2)
10 min AMRAP of:

10 KB snatches @24/16
10 burpees
10 box jumps



Thursday 5th:

Abbate

Run 1 mile
21 x C&J @70
run 800m
21 x C&J
run 1 mile

cap 30 mins



Friday 6th:
1)
complex of snatch & snatch balance
Heavy single

2)
10 min AMRAP
10 x TTB
10 box jumps

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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