BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20 Empty Barbell Bench Press 20 Banded Tricep Extensions 20/15 Calorie Bike 20 Alternating DB Hammer Curls 20 Banded Face Pulls 20/15 Calorie Ski 20 AbMat Sit Ups 20 V-Ups 20/15 Calorie Row PERFORMANCE VESTED SUNDAY (Time) 10 Rounds 200m Run 10 KB Swings 50ft Walking Lunge *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 25 Wall Walks 50 Clean and Jerks (135/95) 100 Lateral Burpees over Barbell 200 Wall Balls (20/14) *Every 5:00 perform a 400m partner run. *Split reps as desired.Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 3 Muscle Snatch + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Snatch Balance @ 5/10 RPE Snatch Pull + Snatch 2 Snatch Pull + 2 Snatch @ 5/10 RPE 2 Snatch Pull + 2 Snatch @ 5.5/10 RPE 1 Snatch Pull + 2 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift 3 Snatch Grip Deadlift @ 8/10 RPE 3 Snatch Grip Deadlift @ 8/10 RPE 3 Snatch Grip Deadlift @ 8/10 RPE 3 Snatch Grip Deadlift @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 100/80 Calorie Bike 10 DB Deadlifts 10 Hang DB Snatches 80/64 Calorie Bike 15 DB Deadlifts 15 Hang DB Snatches 60 /48 Calorie Bike 20 DB Deadlifts 20 Hang DB Snatches 40/32 Calorie Bike 25 DB Deadlifts 25 Hang DB Snatch 20/16 Calorie Bike 30 DB Deadlifts 30 Hang DB SnatchesTime Cap: 30:00 PERFORMANCE CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 95lb M: 135lb *Each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:45 ON / :15 OFF) Minute 1: 25ft Shuttle Runs Minute 2: Strict Pull Ups (OR Ring Rows) Minute 3: Calorie Bike Minute 4: Step Back Lunges Minute 5: Rest Score is total reps completedRead more