BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Metcon (Time) “Cardio Thursday” 10 Pull-Ups 20 Cal Assault Bike 10 Pull-Ups 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 50 Russian KB Swing (70/53lb.) 400m Run 30 Sit-Ups 20 Cal Assault Bike 10 Pull-Ups 60...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift (5-3-2-1-1-1) Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Reverse Grip Bench Press 3 Working Sets: 8-10 Heavy Reps Immediately into; 1min. of max effort pull-ups* Rest 2min. *Do strict if possible. *Option 2 here is banded lat pulldowns here. Metcon Metcon (Time) For Time: 30 Burpees 30 Double Unders 30 Push-Ups 30 Double Unders 30 Box...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3-2-2-1-1-1) Back Squat 3-2-2-1-1-1 Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Metcon (No Measure) Warmup: 3 Sets 10 Cal Bike (increasing pace) 10 Wall Ball Front Squat 10 Barbell Strict/Push/Jerk (changing each round) 10 Barbell Power Clean (increasing weight) Metcon Metcon (AMRAP – Reps) EMOM 35:00 1) :40s Max Bike Cal 2) :40s Max Wall Ball 3) :40s Max...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (2 Rounds for reps) Get as far as possible in 16min… Run 200m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb Run 400m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 600m 20 Toes-To-Bar 30 Barbell Front Squats 45/35lb Run 400m 10 Toes-To-Bar 20 Barbell Front Squats 45/35lb...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press 3 Sets: Strict Press (Double Progression Week 8) LAST WEEK before our deload week and then will start a NEW cycle the following Week. 6-8 Reps superset with; 10-12 Heavy DB Russian Twists Rest 2min. *Use 30% LESS weight on the deadlift than the heaviest set...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Reps) Cardio MASH 0-8min… 3 Rounds: 250m Row 200m Run 8-16min… 3 Rounds: 20 Hang Power Snatches 75/55lbs. 40 Air Squats 16-24min… 3 Rounds: 250m Row 200m Run 24-32min… 3 Rounds: 25 Hang Power Cleans 95/65lbs. 25 Box Jumps 24/20″ 32-37min: Max Russian KB Swings...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift Deadlift (Double Progression Week 8 “DELOAD”) Every 3min. x 5 Rounds: 6-8 Barbell Bench Press 6 Deadlifts *Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks. *Go as Heavy as Possible on the Bench Press 🙂 Metcon Metcon...Read More

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk Every 3min. x 6 Rounds: 3 Push Jerks (Heavy as possible) 5-6 Weighted Chin-Ups (Underhand)*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets. *For the weighted...Read More