Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

Week starting Monday 9th November 2015








Monday 9th:

1)
complex of:

power clean
front squat
shoulder to OH
back squat
Shoulder to OH

work up to a heavy single

2)
3 rounds of:

2 rounds of DT @70/45
DT
12 DL
9 hang power cleans
6 STOH

cap 2 mins

rest 2 mins between rounds




Tuesday 10th:

1)
Front Squat
Heavy set of 2

2)
Handstand practice
Handstand/kick ups/wall walks

on 0 squat, on 1 HS, on 2 rest
0,3,6,9 &12

3)
Fran
21-15-9
thrusters
pull ups

10 min CAP




Wednesday 11th:

1)
Bar muscle ups
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

2)
20 min AMRAP

5 x strict pull ups
10 x strict dips
20 x walking lunges






Thursday 12th:

30 Min AMRAP

100 x double unders
75 x russian swings
50 x push ups
25 x air squats




Friday 13th:

1)
2 rep max heavy thruster

2) max unbroken pull ups

3)
30 Box Jumps 24/20inch
20 Weight Plate GTOH 25/20
30 Burpees
20 TTB
30 Burpees
20 Weight Plate GTOH
30 Box Jumps







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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