BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 3 Bulgarian Split Squats *Keep continuing to try and add 5-10% more weight to the bar! 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 10 Rounds For Time:...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 3min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 6min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8 Cal Row Rest 2:00 9min AMRAP 2 Wall Walks 4 T2B 6 Burpees to Target 8...Read More

BLK LBL Fitness Club – CrossFit® Today’s Programming Teams of 2. Only 1 person works at a time. Try and really BURN through each section and earn that rest! I’m not sure if anyone will actually finish today, but I do think a few of you might! Let’s see 🙂 Metcon Metcon (Time) 35min. to...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 2 Bench Press 8-10 Flat Barbell Bench Press Immediately into; 8-10 Barbell Rows (Supinated) Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Reps) 4 Rounds: Min. 1) Max Pull-Ups Min. 2) Max Wall Balls (20/14lb.) Min. 3) Max Push-Ups Min....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 2 Squat Clean Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 3 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 10/8 Calorie Echo Bike 2 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 10/8 Calorie...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 2 – Week 2 Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor) 2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 2 Bulgarian Split Squats *Same as last week, but shoot for 5-10% more weight 8-10 Reps on each leg SUPERSET with/ 10-12 Banded Abductors on each leg Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds) Every 3min x 5...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 5 Rounds 800m Run 5 Ring Dips 10 Strict Pull Ups 15 Push Ups 20 Alt Step Back Lunges 25 Air Squats *Wear 20/14# VestTime Cap: 40min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups...Read More

BLK LBL Fitness Club – CrossFit® 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65 – 135/95 – 225/155 2 – 100m Run 3 – Clean And Jerk 95/65 – 135/95 – 225/155 4 – Muscles up 5 – KB Swing 53/35 – 70/53 6 – Box Jump 24/20 – 30/24...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 1 Power Clean and Jerk (1X3) – 15min. to work up to a Heavy 3 rep Power Clean and Jerk. – You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10...Read More