Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

Week starting 31st January 2016








Sunday 31st

1)
Open WOD 13.4
7 min AMRAP of:
3/6/9/12/15….
c&J @60/40
TTB

rest 3 mins

2)
500m row x 3

cap 10 mins

rest 5 mins

3)
5 min AMRAP of Burpees




Monday 1st Feb

1)
Max height box jump


2)
10 min AMRAP of:
5 bar muscle ups
30 double unders





Tuesday 2nd Feb


50 wall balls
run 400m
40 wall balls
run 800m
30 wall balls
run 1200m
20 wall balls
run 1600m
10 wall balls

cap 40 mins




Wednesday 3rd


1)
Drop Snatch into Sn Balance

15 mins for a heavy technical max

2)
4 min AMRAP
KB snatches @ 24/16

rest 2 mins

4 min AMRAP
single arm KB shoulder to OH @24/16




Thursday 4th:
1)
The Chief

5 rounds of:

3 mins AMRAP

3 x power clean @60/40
6 x push ups
9 x squats

rest 1 minute between rounds


rest 5 mins

2)
Tabata
Hollow rock holds




Friday 5th:
1)
Pistols

8 rounds of 1 min max pistols

rest 1 min between rounds

2)
10 mins to establish
3 rep max Jerk

3)
Tabata air squats



Saturday 6th:

30 min AMRAP:

400m Partner carry - change as often as you want

30 x Burpee box jump overs
60 x Slam ball @9/6
90 x Russian swings @24/16
120 x abmat sit ups

Teams of 2







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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