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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: KB Swings Minute 3: Calorie Ski Minute 4: KB Sumo Deadlift High Pull Minute 5: Rest PERFORMANCE Push Press + Push Jerk 3 + 2 @ 5.5/10 RPE 3 + 2 @ 6.5/10 RPE 3 + 2 @ 7/10 RPE 2 + 1 @ 8/10 RPE 1 + 1 @ 9/10 RPE Metcon (Time) 3 Rounds 100 Double Unders 12 DB S2OH (Right) (50/35) 20 Pull-Ups 12 DB S20H (Left) (50/35)TARGET SCORE: Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 500/400m Row 40 Air Squats 30 AbMat Sit-Ups 20 DB Deadlifts PERFORMANCE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Bike 12 Box Jumps (24″/20″)  9 Deadlifts (225/155) Rest 1:1TARGET SCORE: Target time: Sub 2:15 Time cap: 3:30 Deadlift 6 @ 6/10 RPE 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPERead more