BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2 sets (light-moderate pace) 1:00 Row 1:00 Ski 1:00 Bike – into – 2 sets 5 Ring Rows 10 Push Ups 15 Air Squats **2. Workout Prep** 1 set With Partner 30 sec Row (each/workout pace) 30 sec Ski (each/workout pace)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Hip Halo Warmup 10 Banded Lateral Side Steps 10 Monster Steps Forward and Backwards 10 Glute Bridges 10 Glute Bridge Left Leg 10 Glute Bridge Right Leg -into- 3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 High Hang Power...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30 seconds Single Unders + 5 Double Unders 5 Deadbugs (each side) 5 Birddogs (each side) 5 Dumbbell Goblet Squat (lightweight) 5 Up Downs to seal pose **2. Workout Prep** 2 Rounds 10 Double Unders 3 Dumbbell Front...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans +...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets (10 minutes) 30 second Echo Bike 10 PVC Pass-Through 5 PVC Around the Worlds (each side) 5 Seal Pose/Down Dog Transitions 5 Synchro wall balls **2. Workout Prep** 2 sets 15 Second Bike (workout pace) (each) 5 Synchro Wall...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 Banded Lateral Side Steps 10 Monster Steps Forward and Backwards 10 Glute Bridges 10 Glute Bridge Left Leg 10 Glute Bridge Right Leg -into- 3 sets 5 Back Squats (empty bar- build across sets) 5 Stepback Lunges (each side) 5...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 1600m Run 63 KB Swings 53/35 36 T2B 1200m Run 42 KB Swings 24 T2B 800m Run 21 KB Swings 12 T2B Wear 20/14# Vest.Time Cap: 40 minutesRead More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Strict Pull Ups 4 Muscle Cleans + Shoulder Press (empty bar) 4 Hang Power Cleans + Push Press (empty bar) 4 Clean and Jerks...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 50′ Banded Side Steps 50′ Monster Walks 10 Banded Glute Bridges 10 Banded Single Leg Glute Bridge Right 10 Band Single Leg Glute Brdge Left -into- 3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2 4 Rounds 40 Synchro Air Squats 20 V-Ups (Partner holds a plank on elbows) 40 Pull-Ups (split as desired) Individual Option: 4 Rounds 40 Air Squats 20 V-Ups 20 Pull-UpsTARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes RX+ Sub 20 GHD...Read More