BLK LBL Fitness Club – CrossFit® A: Metcon (Time) In Teams of 2: Death By Power Cleans + 300/225 Cal Echo Bike Partner 1: 300/225 Cal Echo Bike Partner 2: (0-1min.) 2 Power Cleans (1-2min.) 3 Power Cleans (2-3min.) 4 Power Cleans … And so on… Partner 1 starts on the bike and accumulates as...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 3-5 Front Squats (70-80% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements Front Squat (3X5) Barbell Hip Thrust (3×8) Metcon Metcon (AMRAP – Rounds and...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset all 3 movements together: 6-8 Barbell Bench Press 8-10 DB Bent Over Rows 8-10 Banded Straight Arm Lat Pull-Downs Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 6 Rounds For Time: 6 Deadlifts (225/155lbs.) 6 Wall Balls (20/14lb.) 6 Box Jumps (24/20″)...Read More
BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) Every 4min. x 5 Rounds: 400m Run 3 Power Clean & Jerks (Climbing)Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today! Round 1: 40% of 1 Rep Max Round 2: 50% of 1 Rep Max Round 3:...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details: 1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of...Read More
BLK LBL Fitness Club – CrossFit® MAXTON (Time) 13 Rounds for Time 8 Strict Pull-Ups 26 Box Step-Ups (24/20 in) 21 Burpees Wear a Weight Vest (20/14 lb)This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing that took place at...Read More
BLK LBL Fitness Club – CrossFit® Today’s Programming Today is a very special day. Today we celebrate the lives of many that were lost in the 9/11 attack in 2001 AND the 13 recent lives that were lost in Kabul. All of these numbers serve a very significant purpose. I will explain each of them...Read More
BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 4 Sets: Set 1.) 5 Reps at 40% of 1RM Set 2.)5 Reps at 40% of 1RM Set 3.)5 Reps at 50% of 1RM Set 4.)5 Reps at 60% of 1RM In Between Each Set Complete; 15-20 Barbell Hip Thrusts *Something on the lighter side so...Read More
