BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Single Arm Devil Presses 10 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 1000m Row 25 Single Arm Devil Presses 25 V-Ups 750m Row 20 Single Arm Devil Presses 20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Bike 12 Box Jumps Rest 2:00 6:00 AMRAP 12 DB Power Cleans 12 DB Front Rack Lunges Rest 2:00 PERFORMANCE Front Rack Lunge 4 @ 8/10 RPE (2R/2L) 4 @ 8/10 RPE (2R/2L) 4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 50 Air Squats 20 Push Ups 35 Wall Balls (20/14) (10’/9’) 20 Push Ups 50 Air Squats -rest 5 minutes- 30 Air Squats 10 Push Ups 30 Wall Balls (20/14) (10’/9’) 10 Push Ups 30 Air SquatsTARGET SCORE Target Time set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 20 Alternating DB Snatch Minute 2: 40 – 60 Single Unders (OR Double Unders) Minute 3: 10 -14 Alternating DB Hang Clean & Jerk Minute 4: 10-15 Calorie Ski Minute 5: Rest PERFORMANCE Power Snatch + Squat Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 PERFORMANCE Front Squat 5X2 @ 8.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Push Ups 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 20 Barbell Bicep Curls 10 Barbell Bent Over Row 20/15 Calorie Row 20 AbMat Sit-Ups 10 Row Pike Ups PERFORMANCE Metcon (Checkmark) 12 minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Push Press (95/65) 80 Deadlifts (95/65) 60 Hang Power Cleans (95/65) 40 T2B 20 Wall Walks *400m partner run after each movement *Split reps as desiredTime cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance Build to a heavy single in 15 minutes Snatch Build to a heavy single in 15 minutesRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 Air Squats 10 Step Back Lunges 400m Run 20 Air Squats 20 Step Back Lunges 600m Run 30 Air Squats 30 Step Back Lunges 800m Run 40 Air Squats 40 Step Back Lunges 600m Run 30 Air Squats 30 Step Back...Read More