BLK LBL Fitness Club – Remix Warm-up Warm-up (No Measure) 3 ROUNDS, tabata style (:20 on/:10 off) Mov 1 – Row (increase pace each round) Mov 2 – Russian KB Swing (last round bump to American swing) Mov 3 – Alt. Goblet Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14...Read More

BLK LBL Fitness Club – ZM:30 Warm-up (No Measure) 3 rounds tabata style (:20 on / :10 off) mov 1 – row (increase pace each round) mov 2 – russian KB swing (last round american swing) mov 3 – alt. goblet lunges Metcon (AMRAP – Rounds and Reps) AMRAP x 14 14 American KBS 14...Read More

BLK LBL Fitness Club – Women’s CrossFit Warm-up (No Measure) 3:00 tabata jump rope into… 3 rounds 10 russian KB swings 10 jump squats (:01 pause at bottom) Power Clean (Every :45 x 10 sets, 3 TNG power cleans) Metcon (Time) partner workout in teams of 2… 8 rounds for time 200m run 150m row...Read More

BLK LBL Fitness Club – Mini Machines Summer Camp Warm-up (No Measure) 6:00 EMOM Min 1: shuttle run 50 sec Min 2: 30 sec Wall balls 3 Rds: 10 PVC Strict Press 10 PVC back Rack Lung s Strength/Skill EMOM x 10 MINUTES Odd: 5-10 Back Squats Even: 5-10 Strict Pull-ups or Ring Rows Metcon...Read More