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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Week Starting Sunday 17th January 2016






Sunday 17th

1)

Open WOD 12.5

7 min AMRAP

3/6/9/12/15…


thrusters @45/30

C2B pull ups


rest 3 mins


2)

7 min AMRAP of:


3/6/9/12/15…

burpees

hang squat cleans


rest 3 mins

3)

run 1 mile




Monday 18th


1)
in 15 minutes

200 double unders
then
3 reps max Deadlift
TNG, NO BOUNCING

5 bars max on the floor

rest 5 mins

2)
10 mins to establish
3 rep max bench press

rest 1 min

3)
tabata burpees




Tuesday 19th


30 min EMOM

min 1= 15 wall balls
Min 2 = 15 slam balls @9/6
Min 3 =15 burpees




Wednesday 20th

1)
Clean & high hang clean complex

10 rounds every 90 seconds of:
clean & high hang clean complex

can increase or decrease every minute

2 to a bar and 3 burpees for a miss

2)
Hang Squat Elizabeth


21-15-9
hang squat cleans @ 60/40
dips

caps 10 mins




Thursday 21st


50-40-30-20 - 10 of
air squats
Box jump, 24 /20
American swings @ 24/16
Abmat sit ups

start each round with a 400m run

cap 35 mins

(run 400m then do 50 of each then run 400m and 40 of each etc)





Friday 22nd

1)
Front Squat
5 sets of 1

one set of 10 at more than last week

lift every 2 mins on a rolling clock (you can increase the weight on every set)

2)
Diane
21-15-9
Dead lift @100/70
Handstand push ups

cap 10 mins


CrossFit Blackfriars

Week starting Sunday 10th January 2016


Sunday 10th Jan:

WOD:

Open WOD 12.4 in intervals:

9 min AMRAP of:
150 wall balls
90 double unders
30 muscle ups

Rest 3 mins

8 min AMRAP

Rest 3 mins

7 min AMRAP

Pick up where you left off each time. Total WOD takes 30 mins.




Monday 11th Jan
1)
10 rounds every 90 seconds of:
Clean & high hang clean complex

can increase or decrease every round

2 to a bar

2)
WOD:

3 rounds

10 cleans @90/60
15 STRICT pull ups

cap 10 mins





Tuesday 12th Jan



20 x Thrusters @ 45/30

run 400m

20 x Thrusters @ 45/30

run 800m

20 x Thrusters @ 45/30

run 1000m

20 x Thrusters @ 45/30

run 1200m

20 x Thrusters @ 45/30

run 1600m





cap 40 mins









Wednesday 13th Jan


1)
Front Squat

5 sets of 3



one set of 10 at more than last week

lift every 2 mins on a rolling clock


2)
5 mins skill practice / warm up then


3)
30 muscle ups for time



cap 15 mins









Thursday 14th:

4 rounds of:

30 seconds on 30 seconds off



(so 4 mins per station)



rest 2 mins between stations



ski erg
battle ropes
row
plate pushes
air dyne/ assault bike
burpees


2 people per station





Friday 15th



1)

10 rounds every 90 seconds of:

snatch & high hang snatch complex


can increase or decrease every minute


2 to a bar and 5 burpees for a miss



2)

2 rounds for perfect reps of:



10 x banded russian swings @ 24/16

10 x banded good mornings

10 Strict TTB

10 deficit push ups

10 KB rows @28/20

10 reverse ring flys



cap 8 mins










CrossFit Blackfriars

Week starting Monday 4th January 2016





Monday 4th Jan

1)
Front squat
5,5,5,5,5

(5 sets)

One set of 10 reps at 80% of your heaviest set

(6 sets in total)

Lift every 2 mins on a rolling clock

2)
For time:

40/30/20/10
Goblet squats @24/16
20/15/10/5
HSPU

Cap 10 mins





Tuesday 5th Jan

Five round fight gone bad style of:

- Double KB shoulder to overhead @24/16

- Renegade rows @10/7

- box jumps @24/20

- heavy slam balls carry @50/30

- plank hold






Wednesday 6th Jan

1)
Complex of snatch & high hang snatch

10x1

on a rolling 90 second clock (that'll be 15 minutes in total then)

3 burpees (immediately) for a miss

2)
3 rounds of:
15 overhead squats @70/45
15 STRICT pull ups

Cap 8 mins





Thursday 7th Jan

1)
Loredo
(Last seen 24th of September 2015)

6 rounds of:
24 squats
24 push ups
24 walking lunges
Run 400m

Cap 40 mins





Friday 8th Jan

1)
In 15 mins do:
50 burpees then with the remaining time establish a:

- 5 rep touch and go deadlift

Rest 5 mins then

2)
10 mins to establish a:

- 5 rep bench press

3)
200 Russian KB swings
10 burpees every time someone breaks

5 min cap

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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