Call: 07917165311 / Email: hello@crossfitblackfriars.com

 

 

Week Starting Sunday 24th January 2016






Sunday 24th:
"Triple 3" 


3k row
300 double unders
3 mile run






Monday 25th

1)
10 rounds every 90 seconds of:
snatch & high hang snatch complex

can increase or decrease every minute

2 to a bar and 5 burpees for a miss


2)
10 min Amrap of:

20 x KB snatches @ 24/16
10 x burpees




Tuesday 26th

"2015 CrossFit Games Long Chipper"

1,000-meter run
25 x cleans @50/35
25 box jump-overs @ 24/20
25 C2B pull ups
50 wall balls
25 C2B pull ups
25 box jump-overs @ 24/20
25 x cleans @50/35


cap 30 mins

(compare to 6th Aug 2015)




Wednesday 27th:
1)
in 15 minutes

run 800m
then
1 reps max Deadlift

5 bars max on the floor


rest 5 mins

2)
10 mins to establish
1 rep max bench press

rest 1 min

3)
200 unbroken KB swings @24/16
10 burpees every time you break

8 min cap




Thursday 28th:

"Light Kalsu"

100 thruster @ 45/30

3 burpees on the minute

start with burpees

cap 40 mins




Friday 29th


run 1600m
30 x cleans @ 80/55
30 x HSPU
run 1200m
20 x cleans @ 80/55
20 x HSPU
run 800m
10 x cleans @ 80/55
10 x HSPU
run 400m

cap 40 mins


Saturday 30th
35 Min AMRAP of:

everyone run 800m
25 x slam ball GTOS
50 x push ups
75 x american swings @24/16
100 x double unders

teams of 3



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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