BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Working Sets Strict Press (Double Progression Week 3) 6-8 Reps superset with; 12-15 Banded FacePulls Rest 2min Metcon Metcon (AMRAP – Reps) 5 Rounds: 2min. AMRAP: 10 Alt. DB Snatches 70/50 15 Wall Balls 20/14lbs. Max Push Jerks in remaining time 115/75 Rest 1min. Score...Read More

BLK LBL Fitness Club – CrossFit® Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in....Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) EMOM x 40:00 Min. 1.) 12/10 Calorie Assault Bike Min. 2.) 12 Burpees Min. 3.) 50 Double Unders Min. 4.) 1min. Plank or Practicing skill of your choiceRead More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift 3 Working Sets: 6-8 Reps superset with; 12-15 Weighted Bench Dips Rest 2min. Metcon Metcon (AMRAP – Reps) 18:00 to get as far as possible: 10-20-30-40-50-60 Front Rack Lunges 75/55 American KB Swings 53/35 Push-Ups *200m Run after Each Set **Run counts as 1 repRead More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) 20:00 EMOM Odd: 15 Wall Balls 20/14lb. Even: Pick one Option 1.) 3 Power Snatches Option 2.) 3 Power Clean & Jerks Option 3.) Do 5 Rounds of each and hit a total. Just have to hit your heavier sets a little faster with this approach....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) 3 Working Sets: Back Squats 6-8 Reps superset with; 12-15 Weighted Hanging Knee Raises Rest 2min. Metcon Metcon (AMRAP – Reps) 4 Total Rounds of: 3min. AMRAP: 20/16 Cal Cardio 8 Barbell Bench Press (Building in weight) Max Toes-To-Bar Rest 1min. Scoring: Total Toes to...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Gabe’s Choice 🙂 Metcon Metcon (Time) IN A VEST FOR TIME: 400m Run 21 Thrusters (95/65) 30 Pull-ups 800m Run 30 Pull-ups 21 Thrusters (95/65) 400m RunRead More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets Strict Press 6-8 Reps superset with; 15-20 “Thumb up” Lateral DB Raises Rest 2min Metcon Metcon (Time) 3 Rounds For Time: 400m Run 21 Pull-Ups 12 Alt. DB Snatch 70/50lbs.Read More

BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat (3X5) 3 Working Sets: Front Squat 3-5 Front Squats (out of the rack) Immediately into; 3-5 Power Cleans or Snatches* Rest 2min. Repeat For 3 Total Sets. *ATHLETE CHOICE Metcon Metcon (Time) For Time: 20 Cal Assault Bike 20 Cal Row 60 American KB Swings 53/35lb....Read More