BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 7) After warm up sets complete: Set 1: 3 reps at 75% Set 2: 2 reps at 85% Set 3: 1 reps at 95+%*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Calories) “CARDIO WEDNESDAY” 35:00 AMRAP In Teams of 2: Partner 1: 5 KB Deadlifts (2 x 53/35) 15 Pull-Ups 45 Double Unders Partner 2: Max Cals on Cardio *Score is Max Calories*Partner 1 and 2 may switch when they want. *If you want to work on higher...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 7) After warm up sets complete: Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: NEW 1 Rep Max Attempt**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 7) 4-6 Reps on EACH leg SUPERSET with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 20 Rounds 3 Chest to Bar Pull Ups 6 Squat Cleans 115/75 9 Deadlifts 115/75 *Every 2:00 perform 10 Cal SkiPerform with 20/14 vest Accessory Work Metcon (No Measure) Derek Weida AB Workout 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: Only 1 person works at a time. 0-2min. 40 Cal Assault Bike 2-4min. 30 Power Snatches 95/65lbs. 4-6min. 30 burpees 6-8min. 30 Power Clean and Jerks 95/65lbs. 8-10min. 30 Pull-ups Rest 1min. Repeat For 3 Total Rounds.Gotta hustle to...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window: Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 6) After warm up sets complete: Set 1: 3...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “CARDIO WEDNESDAY” 10 Deadlifts (185/135lbs.) 20 Cals of choice 10 Deadlifts (185/135lbs.) 30 Pull-ups 20 Cals of choice 10 Deadlifts (185/135lbs.) 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts 50 DB Bench Press 50/35s 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on...Read More