BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 3-5 Front Squats (70-80% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements Front Squat (3X5) Barbell Hip Thrust (3×8) Metcon Metcon (AMRAP – Rounds and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset all 3 movements together: 6-8 Barbell Bench Press 8-10 DB Bent Over Rows 8-10 Banded Straight Arm Lat Pull-Downs Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 6 Rounds For Time: 6 Deadlifts (225/155lbs.) 6 Wall Balls (20/14lb.) 6 Box Jumps (24/20″)...Read More
BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) Every 4min. x 5 Rounds: 400m Run 3 Power Clean & Jerks (Climbing)Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today! Round 1: 40% of 1 Rep Max Round 2: 50% of 1 Rep Max Round 3:...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details: 1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of...Read More
BLK LBL Fitness Club – CrossFit® MAXTON (Time) 13 Rounds for Time 8 Strict Pull-Ups 26 Box Step-Ups (24/20 in) 21 Burpees Wear a Weight Vest (20/14 lb)This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing that took place at...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is a very special day. Today we celebrate the lives of many that were lost in the 9/11 attack in 2001 AND the 13 recent lives that were lost in Kabul. All of these numbers serve a very significant purpose. I will explain each of them...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 4 Sets: Set 1.) 5 Reps at 40% of 1RM Set 2.)5 Reps at 40% of 1RM Set 3.)5 Reps at 50% of 1RM Set 4.)5 Reps at 60% of 1RM In Between Each Set Complete; 15-20 Barbell Hip Thrusts *Something on the lighter side so...Read More
BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) 10min. EMOM: 2 Power Cleans + 2 Push Jerks*Climbing weight or ideally with 1 challenging weight the entire time Rest 3min. Before Starting Part B Below: B: Metcon (AMRAP – Reps) 10min. to get as far as possible… 1 Mile Run 200 Double Unders *If you...Read More
