BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets: Strict Press 8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Metcon Metcon (Time) For Time: 25 Snatches (75/55lb.) 25 Cal Cardio or 400m Run 25 Snatches (75/55lb.) 25 Cal Cardio or 400m Run 25 Snatches (75/55lb.) Time CAP: 15min....Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press (6-6-6) 3 Working Sets: 6 Heavy Bench Press Superset with; 10-12 Incline Seal Rows Rest 2min Metcon Metcon (Time) For Time: 500m Row/Ski or 35/25 Cal Bike 40 Push-Ups 30 Hang Power Cleans (95/65lb.) 20 Wall Balls (30/20lb.) 30 Hang Power Cleans (95/65lb.) 40 Push-Ups 500m...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift 3 Working Sets Deadlift (Double Progression Week 5) 6-8 Reps superset with; 1min. Weighted Planks on your hands Rest 2min. *DOUBLE PROGRESSION. See details below. Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) 20min. EMOM: Min. 1) 3 Push Jerks (from the floor ) Min. 2) ** Pull of Choice Pull Options: 1.) 3-5 Muscle Ups 2.) 30sec. of Pull-Ups 3.) 2 Rope Climbs or 1 Legless Rope Climb On the Push Jerk, start around 50-60% effort and keep...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Working Sets 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min *DOUBLE PROGRESSION. See details below. Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT...Read More

BLK LBL Fitness Club – CrossFit® Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) Strict Press (Double Progression Week 4 “DELOAD”) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min *DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.) Metcon Metcon (Time) 10 Rounds For Time: 10...Read More

BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3) Max Pull-Ups Min. 4) Max Bench Press 185/95 Min. 5) 60 Double Unders Min. 6) Max Pull-Ups Min. 7) Max Bench Press 185/95 Min. 8) 200m Run Min. 9) Max...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) Deadlift (Double Progression Week 4 “DELOAD”) Every 4min. x 4 Rounds: 25/18cal Cardio 6 Deadlifts *Use 30% LESS weight than the heaviest set you did over the past 3 weeks. Metcon Metcon (AMRAP – Rounds and Reps) 10min. AMRAP: 8 Front Rack Lunges 95/65* 8 Wall...Read More