BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 6:00 AMRAP :30 Echo Bike (Increasing pace throughout) 10 Up Downs 10 Scap Pulls 10 Ring Rows 2. Workout Prep 1 Set: 5 Cal Echo Bike 2 Clean & Jerk 1 Muscle Up...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB...Read More

BLK LBL Fitness Club – COMPETE Metcon Metcon (Time) BCS Online Qualifier Event 4 54 Pull Ups 30 Chest to bar Pull Ups 18 Bar Muscle Ups 120 Calorie Row *Repeat from March 16, 2022 Option 2 (if you already did the BCS Event 3 earlier this year and want something different!) 3 Sets: 27...Read More