BLK LBL Fitness Club – CrossFit® Today’s Programming Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes… This gets you super warm and mobile...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting The FINAL week of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something...Read More
BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Week 5 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Weightlifting 3 Supersets: 10-12 Incline DB Bench Press 10-12 Incline DB Seal Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (No Measure) 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of Rowing for Max Calories 1min. RestTHIS NEEDS TO BE EVERYTHING YOU...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting The Chalk Big Clean Complex 15min. to build up to a heavy complex of: 1 Hang Power Clean (above the knee) 1 Hang Power Clean (below the knee) 1 Power Clean (from the ground) 1 Split Jerk All 4 lifts are 1 set. Rest 2min. And continue to...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Week 5 of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you...Read More
BLK LBL Fitness Club – CrossFit® BLANCHARD (AARON) (Time) 4 Rounds for Time 800 meter Run 32 Jumping Air Squats 32 Lunges 32 Weighted Sit-Ups (45/25 lb plate) 32 Burpees Wear a weight vest (20/14 lb) Time Cap: 50 minutesDedicated to US Army Captain Aaron Roy Blanchard who was killed in a rocket attack in...Read More
