Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

Week starting Sunday 7th February 2016






Sunday 7th

 
1)
Open WOD 13.2

10 min AMRAP of:

5 shoulder to OH @ 50/35

10 deadlifts @ 50/35

15 box jumps @24/20

 

NO REST

 
2)
Run 1 mile

 

13 min CAP


3)
Open WOD 12.1

7 min AMRAP of:

Burpees

 

 

 

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

1)
Squat

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

 

2)
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

1)
10 rounds every 90 seconds of:

Snatch

 
can increase or decrease every minute

 
2 to a bar and 5 burpees for a miss

 

 2)
3 rounds of:

15 x thrusters @45/30

12 burpees

 
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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