BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 50 Pull Ups 50 Box Jumps 24/20″ 50 Power Cleans 95/75 50 Burpee Over Bar 200m Run 40 Pull Ups 40 Box Jumps 24/20″ 40 Power Cleans 95/75 40 Burpee Over Bar 400m Run 30 Pull Ups 30 Box Jumps 24/20″ 30 Power Cleans 95/75 30 Burpee Over Bar 600m Run 20 Pull Ups 20 Box Jumps 24/20″ 20 Power Cleans 95/75 20 Burpee Over Bar 800m Run 10 Pull Ups 10 Box Jumps 24/20″ 10 Power Cleans 95/75 10 Burpee Over Bar *Wear 20/14# VestTime Cap: 45minRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Everyone’s favorite team format coming in hot today! If you want to make it just a little harder, you can do strict HSPU’s versus kipping. Have fun! Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Echo Bike 6 Deadlifts (185/135lbs.) 6 HSPU’s Time CAP: 35min. *You must complete a full round before your partner goes. You also MUST tag them before they can begin!RX+ Strict HSPURead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 5 – Week 3 2 Front Squats + 2 Push/Split Jerks Metcon (Weight) Build up to a heavy complex of: 2 Front Squats (out of the rack) + 2 Push or Split Jerks Rest 2min. Repeat For 4 Total Working Sets. Metcon Metcon (AMRAP – Rounds and Reps) 4min. Running Clock… 400m Run Immediately into max rounds and reps of: 4 Push Jerks 135/95 8 Toes-To-Bar Rest 1min. Repeat For 4 Total Rounds.*Start where you left off for each new amrap so that you just have 1 total score at the end!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 4 – Week 3 DB Incline Bench Press 8-10 Incline DB Bench Press Immediately into; 8-10 Incline DB Seal Rows Rest 2min. Repeat For 4 Total Sets Metcon Metcon (AMRAP – Reps) Fight Gone Bad Style! 1min. of Flat Barbell Bench Press (95/65lbs.) 1min. of Rowing For Max Cals 1min. of Wall Balls (20/14lb.) 1min. of American KB Swings (53/35lb.) 1min. of REST. Repeat For 3 TOTAL RoundsRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Day 3 – Week 3 Single Leg Deadlift 3 Working Sets: Single Leg Deadlift 8-10 Reps on each leg SUPERSET with; 10-15 Weighted DB Sit-Ups Rest 2min.*Keep continuing to try and add 5-10% more weight to the bar! Metcon Metcon (AMRAP – Reps) 15min. to get as far as possible… 3 Rounds: 10 Alt. DB Lunges 50/35s 10 Pull-Ups 10 Cal Echo Bike Immediately into; 3 Rounds: 10 DB Deadlifts 50/35s 10 Pull-Ups 30 Double Unders Immediately into; 2 Rounds: 10 Alt. DB Lunges 50/35s 10 Pull-Ups 10 Cal Echo Bike Immediately into; 2 Rounds: 10 DB Deadlifts 50/35s 10 Pull-Ups 30 Double UndersThe first 2 sections have slightly different movements and then the next 2 sections are the exact same workout except it’s 2 rounds at each station instead of 3.Read more