BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window: Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: 3 reps at 90%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 6) After warm up sets complete: Set 1: 3...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) “CARDIO WEDNESDAY” 10 Deadlifts (185/135lbs.) 20 Cals of choice 10 Deadlifts (185/135lbs.) 30 Pull-ups 20 Cals of choice 10 Deadlifts (185/135lbs.) 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts 50 DB Bench Press 50/35s 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 6) After warm up sets complete: Set 1: 3 reps at 70% Set 2: 3 reps at 80% Set 3: Max reps at 90% (shoot for more than 3)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Rack Lunge (Double Progression Week 6 ) 4-6 Reps on EACH leg SUPERSET with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets.The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Buy In : 800m Run 100′ Double Front Rack KB Walking Lunge 53/35 75 Double KB Deadlifts 53/35 50 Box Jumps 24/20 25 T2B 50 Box Jumps 75 Double KB Deadlifts 100′ Double Front Rack KB Walking Lunge Buy Out: 800m Run *Perform with 20/14 vestTime...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. For Time: 80 Back Squats 135/95 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m Run Each 80 Front Squats 95/65 60 Cal Row 40 Push Press or Push Jerk (same weight) 200m...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 2.) Incline Barbell Bench Press – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 3.) Barbell Bent Over Rows (regular grip) – 3 sets...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 5) After warm up sets complete: Set 1: 5 reps...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 7min. x 5 Rounds: 500m Row 100 Double Unders 5 Deadlifts (climbing)Wanted to make cardio day a little more weight intensive today since we had “Murph” on Monday. Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each...Read More