Call: 07917165311 / Email:



Week starting Monday 4th January 2016

Monday 4th Jan

Front squat

(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

For time:

Goblet squats @24/16

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

Complex of snatch & high hang snatch


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

3 burpees (immediately) for a miss

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

Cap 8 mins

Thursday 7th Jan

(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

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

- 5 rep touch and go deadlift

Rest 5 mins then

10 mins to establish a:

- 5 rep bench press

200 Russian KB swings
10 burpees every time someone breaks

5 min cap


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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