Call: 07917165311 / Email:



Week Starting Sunday 17th January 2016

Sunday 17th


Open WOD 12.5

7 min AMRAP


thrusters @45/30

C2B pull ups

rest 3 mins


7 min AMRAP of:



hang squat cleans

rest 3 mins


run 1 mile

Monday 18th

in 15 minutes

200 double unders
3 reps max Deadlift

5 bars max on the floor

rest 5 mins

10 mins to establish
3 rep max bench press

rest 1 min

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

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

Hang Squat Elizabeth

hang squat cleans @ 60/40

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

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)

Dead lift @100/70
Handstand push ups

cap 10 mins


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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