BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 40:00 EMOM Minute 1: 15/12 Cal Bike Minute 2: 20 Air Squats Minute 3: 20 KB Swings 53/35 Minute 4: 15/12 Cal Row Minute 5: 20 Push-ups Minute 6: 50ft Overhead KB Walking Lunge (53/35) (switch arms at 25ft) Minute 7: 20 KB Sumo Deadlift High Pulls (53/35) Minute 8: -Rest- *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice **2. Workout Prep** 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Metcon Metcon (3 Rounds for time) 3 sets 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run -rest 1:1 between sets- RX+ 150/100TARGET SCORE Target time: 3:30 – 4:30 Time cap: 5 minutes STIMULUS and GOALS Stimulus is moderate across all rounds. Like a lot of workouts when we perform multiple sets we don’t want athletes coming out hot (unless stated). Hamstrings are going to feel it here so be sure athletes get a good warm up. Goal is trying to stay consistent or get slightly faster on the sets...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine (easy pace) – into- Burgener Warm-Up (Snatch) + Skill Transfer *Use empty bar or PVC Pipe **2. Workout Prep** 3 sets Set 1: 5 Ring Rows 1 Squat Snatch + 3 Overhead Squats (light) Set 2: 5 Jumping Pull-Ups 1 Squat Snatch + 2 Overhead Squats (little heavier) Set 3: 5 Pull-Ups 1 Squat Snatch + 1 Overhead Squats (Workout weight) Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click hereTARGET SCORE Target time: 8-10 minutes Time cap: 14 minutes STIMULUS and GOALS The stimulus for this “OG” Hero workout is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 2 rounds 1 min Row (easy pace) 100m Run (easy pace) 1 min Bike (easy pace) Metcon Metcon (Time) For Time: 1000/800m Row 800m Run 60/48 Echo Bike -rest 1:00- 500/400m Row 400m Run 30/24 Echo Bike -rest 1:00- 250/200m Row 200m Run 15/12 Echo BikeTARGET SCORE Target time: 23-25 minutes (Total) Time cap: 30 minutes STIMULUS and GOALS For the Stimulus we want athletes to start moderate and continue to increase pacing across rounds. Athletes should pick up the pacing as the distance decreases and almost sprint the last set.Read more

We are hard at work preparing the content for this page. Check back soon!Read more