BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 5 wall balls (focus on breathing and arm cycling) 1 rope pull for height OR 2 zombie climbs 5 down dog/seal pose transitions 2. Workout Prep 2 sets: 5 Wall Balls 1 Rope Climb (1 pull)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Jump Rope -into- 4 sets: (each machine) Tabata 20 seconds/10 seconds off Echo Bike Ski Erg (OR Row) * Steadily increase the pace to around 80% of the intended workout effort * 2. Workout Prep Set up machines into lanes...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Ski 1:00 Bike 1:00 Row – rest 15 seconds between – -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 10ft Sled Push build across rounds) 2. Workout Prep 1 set: 5 Dumbbell Bench Press (at...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Wall Balls 5 Kipping Knee Raises 5 Low Box Jumps 5 Sumo Deadlift High Pulls (empty bar) 5 Up Downs -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2....Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 3 Sandbag Deadlifts (light/focus on keeping the core tight) 5 Worlds Greatest Stretch (each side) -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More