Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

Week starting Sunday 14th February 2016








Sunday 14th

“OPT Repeatability Test”
2 rounds, at 10000% effort:
Row 250m
10 American Swings 32/24
10 Burpees
10 American Swings 32/24
10 Burpees
10 American Swings 32/24
Row 250m
Rest 12 minutes between rounds.






Monday 15th
1)
in 15 minutes

200 Double unders
then

Clean & Front Squat x 4

rest 5 mins then

2)
10 mins to establish
5 rep Push Press

30 mins upwards running clock on the WOD

rest 2 mins

3)
5 min AMRAP of KB snatches @24/16





Tuesday 16th:

10 rounds of:

10 x wall balls
30 x doulbe unders
10 x burpees

rest 90 seconds between rounds


35 min cap




Wednesday 17th;

1)
10 rounds every 90 seconds of:
Clean & Jerk

can increase or decrease every lift

2 to a bar and 3 burpees for a miss


2)
for time

21 thrusters @50/35
Run 400 meters
15 thrusters @50/35
Run 400 meters
9 thrusters @50/35
Run 400 meters

cap 12 mins






Thursday 18th

5 round FGB Style

battle ropes
burpee box jump overs
heavy slam balls @ 50/30
Dumbbell man makers @10/7.5kg
plat pushes
Rest





Friday 19th:
1)
Squat
5 sets of 4

one set of 10 at more than last week

lift every 2 mins on a rolling clock
weight can increase every set

2)
30 x muscle ups for time

15 min cap




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.


FOLLOW US

facebook twitter linkedin rss

CrossFit Blackfriars

 

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

Copyright © 2013 All right reserved.

Terms and Conditions

Privacy Policy

powered_by_netbanx_visa_mc

Copyright © 2013 All right reserved.