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

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (10 Rounds for weight) EMOM X 10:00 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go repsThis is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2! We are mixing things up and hitting the metcon first today! Metcon Metcon (4 Rounds for time) For Time: 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00...Read More