BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 6 ) 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...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Buy In : 800m Run 100′ Double Front Rack KB Walking Lunge 53/35 75 Double KB Deadlifts 53/35 50 Box Jumps 24/20 25 T2B 50 Box Jumps 75 Double KB Deadlifts 100′ Double Front Rack KB Walking Lunge Buy Out: 800m Run *Perform with 20/14 vestTime...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. For Time: 80 Back Squats 135/95 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m Run Each 80 Front Squats 95/65 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 2.) Incline Barbell Bench Press – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 3.) Barbell Bent Over Rows (regular grip) – 3 sets...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 5) After warm up sets complete: Set 1: 5 reps...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 7min. x 5 Rounds: 500m Row 100 Double Unders 5 Deadlifts (climbing)Wanted to make cardio day a little more weight intensive today since we had “Murph” on Monday. Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on...Read More

BLK LBL Fitness Club – CrossFit® Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Toes-To-Bar 6 Wall Balls (20/14lb.) 6 American KB Swings (53/35lb.) You must complete a full round before your partner goes. Time CAP: 35min.Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) FLEX FRIDAY 20:00 CAP 3 Rounds: 30 Banded Glute Bridges 10/10 DB Bent Over Rows 10 DBL DB Tricep Extensions 15 Standing Calf Raises Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min… 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike Pull-Ups American KB Swings (53/35lb.)...Read More