BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 8 Rounds (4 Rounds Each) 5 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 10 C2B 15 Box Jump Overs (24/20) *30/24 Calorie bike after each round (Split)TARGET SCORE Target time: Sub 26:00 Time cap: 30:00 “BASELINE” (Time) FOR TIME 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Ring Rows or Pull-Ups *New Benchmark Workout -10:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – WEIGHTLIFTING High Hang Clean + Push Jerk 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2 Ring Rows Minute 3: V-Ups Minute 4: DB Push Press Minute 5: Rest PERFORMANCE Power Snatch 8:00 EMOM 8 @ 5/10 RPE 6 @ 5.5/10 RPE 4 @ 6/10 RPE 2 @ 6.5/10 RPE 8 @ 5.5/10 RPE 6 @ 6/10 RPE 4 @ 6.5/10 RPE 2 @ 7/10 RPE Metcon (4 Rounds for time) 4 Sets (1 set every 6:00) 27/21 Calorie Row 21 GHD (OR 30 AbMat Sit-ups) 15 Hang Power Snatch (75/55)TARGET SCORE: Target time: Sub 4:00 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 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 counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click hereTARGET SCORE: Target time: Sub 50:00...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 12 DB Hang Power Cleans 12 Box Jump Overs Rest 2:00 6:00 AMRAP 12/8 Calorie Bike 12 Alternating DB Snatches Rest 2:00 14:00 AMRAP 12 DB Hang Power Clean 12 Box Jump Overs 12/8 Calorie Bike 12 Alternating DB Snatches PERFORMANCE Power Clean (Build to a heavy 2 touch n go power cleans. ) Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP  9 T2B  6 HSPU  3 Power Clean (205/135) RX+ 225/155TARGET SCORE: Target round: 8+Read more