BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 1600m Run 63 KB Swings 53/35 36 T2B 1200m Run 42 KB Swings 24 T2B 800m Run 21 KB Swings 12 T2B Wear 20/14# Vest.Time Cap: 40 minutesRead More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Strict Pull Ups 4 Muscle Cleans + Shoulder Press (empty bar) 4 Hang Power Cleans + Push Press (empty bar) 4 Clean and Jerks...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 50′ Banded Side Steps 50′ Monster Walks 10 Banded Glute Bridges 10 Banded Single Leg Glute Bridge Right 10 Band Single Leg Glute Brdge Left -into- 3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2 4 Rounds 40 Synchro Air Squats 20 V-Ups (Partner holds a plank on elbows) 40 Pull-Ups (split as desired) Individual Option: 4 Rounds 40 Air Squats 20 V-Ups 20 Pull-UpsTARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes RX+ Sub 20 GHD...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (10 Rounds for weight) EMOM X 10:00 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go repsThis is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2! We are mixing things up and hitting the metcon first today! Metcon Metcon (4 Rounds for time) For Time: 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming New strength and conditioning cycle leading into the 2022 Crossfit Open. Weightlifting Back Squat (5X5) 5 Back Squat x 5 sets @65% of 1 RM * Complete a set on the 2 minutes * * All 5 sets are completed at 65% Metcon Metcon (5 Rounds for...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® Metcon Metcon (Time) Teams of 2: Only 1 person works at a time. Task #1: 300 Wall Balls (20/14lb.) *Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls. *Repeat the 3 deadlifts and hold at the top...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 4 20min. to complete 4 Total Working Sets of: 3 Heavy Front Squats immediately into; 2-3 Heavy Cleans or Snatches. Rest 2-3min. Between Sets *The 3 rep front squat is as heavy as possible without failing a rep *Ideally the clean or snatch is...Read More