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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Sunday 20th December 2015

Pyramid Helen
1200m run
63 KB swings @ 24/16
36 pull ups

800m run
42 KB swings @ 24/16
24 pull ups

400m run
21 KB swings @ 24/16
12 pull ups

CrossFit Blackfriars

Friday 18th December 2015

CrossFit Total

35 mins to establish

1rm squat
1rm press
1rm deadlift

CrossFit Blackfriars

Thursday 17th December 2015


1 mile run
100 x pull ups
200 x push ups
300 x squats
1 mile run

40 min cap

CrossFit Blackfriars

Wednesday 16th December 2015


30 x clean & jerks @ 60/40

cap 10 mins

rest 5 min

double under
ab - mat sit ups

cap 10 mins

CrossFit Blackfriars

Tuesday 15th December 2015

Filthy 50
50 reps each of

box jumps
jumping pull ups
American swings @24/16
Knees 2 elbows
Push press @ 20/15
wall balls
double under

cap 35 mins

CrossFit Blackfriars

Monday 14th December 2015

Bench press
work up to a 5 rep max

4 rounds of:
2 min AMRAP of:
10 x push ups
30 x double unders

rest 2 min between rounds

CrossFit Blackfriars

Friday 11th December 2015


100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

Cap 25 mins

CrossFit Blackfriars



CrossFit Blackfriars

Thursday 10th December 2015

Thursday 10th December 2015:

5 round

Championship Fight Gone Bad

Wall balls
box jumps
push press @35/25
row for calories

1 minute per exercise

rest 1 minute between rounds

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for UFC Champ BJ Penn!

When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad".

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands.

Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20" Box Jump, and Push Press) and rest for 1-minute.

Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn't want stamina to be a significant factor in the workout. Since localised muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localised muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

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
1 month  contract
3 months contract

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 
1 month contract
3 months contract

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 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:

We look forward to seeing you soon!

Personal training & drop ins

To orgainse personal training at CrossFit Blackfriars - please email to book a session.

We also offer a drop in rate to visiting CrossFitters of £20 per session. Please email us at 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


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

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