Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

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


Comments

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

 

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

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