BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 5 Hang Muscle Cleans 5 Front Squats 5 Hang Squat Cleans (empty bar – build across)) 30-sec single/double unders 5 GHDs to parallel or V-Ups *2. Workout Prep** 2 sets 3 Hang Squat...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Warm Up -into- 10 sets “Rowling” * 1 Burpee for every meter over, or under 100m **2. Workout Prep** 5/4 Calorie Row 2 Strict Handstand Push-Ups 2 Kipping Handstand Push-Ups 5/4 Calorie Row 2 Dumbbell Shoulder to Overhead Metcon...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 40:00 EMOM Minute 1:15/12 Cal Row Minute 2: 15 DB Bench Press (50s/35s) Minute 3: 15 DB Bent Over Row (50s/35s) Minute 4: 15/12 Cal Echo Bike Minute 5: 7 Sandbag Cleans (100/80) (OR Power Cleans 135/95) Minute 6: 7 Burpee Box Jump Overs (24/20}...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 minute Bike (easy pace) – into – Burgener Warm-up + Skill Transfer – into – 3 High Hang Snatch + 3 Hang Snatch + 3 Snatch Complex **2. Workout Prep** 2 sets 30 Sec. Bike or 100m Run (workout pace)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation Banded 7s Shoulder Warm Up -into- Mayhem Hip Halo Warm Up 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Minute Bike or Row (easy to mod) -into- 3-4 Rounds 10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups 30 Single Unders 6-10...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hinshaw Warm up[ (10 minutes Max) – into – 2 sets 30-sec run 5 wall balls (focus on breathing/arm cycling) 5 Scap Pullups 5 Body Row on Racked Bar 5 Alt. V-ups (each side) **2. Workout Prep** 1 set 50m Run...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30-sec row (easy pace) 10 Floor DB Press (lightweight) 10 Heel Toe Rocks 10 Plate Toe Touch (each side) 30-sec Jump Rope **2. Workout Prep** 2 sets 5/4 Calorie Row 4 Dumbbell Bench Press (add weight) 10 Double...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 5 Jumping Air Squats 5 Alt. V-ups (each side) 1 single pull rope climb OR 1 zombie climb – into – Rope Climb Practice (5-10 minutes) *2. Workout Prep** 1 set 5 Air...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming – We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 400m Run 75 D/U 10 Strict Chin-ups 25/20 Cal Row 10 Bench Press (135/95) 10 Ring Dips (OR 15 Bench Dips) 400m Run 150ft KB Farmer Carry (70s/53s) 10 Alt Step Back...Read More