Call: 07917165311 / Email:



Week starting Sunday 7th February 2016

Sunday 7th

Open WOD 13.2

10 min AMRAP of:

5 shoulder to OH @ 50/35

10 deadlifts @ 50/35

15 box jumps @24/20



Run 1 mile


13 min CAP

Open WOD 12.1

7 min AMRAP of:





Monday 8th:

5 round Bear Complex


7 reps of the below = 1 round

1 power clean

1 front squat

1 push press

1 back squat

1 push press


start on 0,7,14,21,28

rounds should be unbroken

if they break, less weight next round

5 burpees for a break (before finishing round)









Tuesday 9th


10 rounds of:

30 x double unders

30 x russian swings

30 x slam balls

run 200m with your slam ball


cap 35 mins




Wednesday 10th


5 sets of 6

one set of 10 at more than last week


lift every 2 mins on a rolling clock

weight can increase every set


5 rounds of:

12 x HSPU

12 x strict pull ups


cap 8 mins





Thursday 11th


"Burpee Engine"

start each station every 10 mins


Row 1k  + 50 burpees

Run 1 mile

Ski erg 1k + 50 burpees

Run 1 mile

5 min cap on each piece of equipment






Friday 12th

10 rounds every 90 seconds of:


can increase or decrease every minute

2 to a bar and 5 burpees for a miss


3 rounds of:

15 x thrusters @45/30

12 burpees

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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