BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) Every 4min. x 5 Rounds: 400m Run 3 Power Clean & Jerks (Climbing)Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today! Round 1: 40% of 1 Rep Max Round 2: 50% of 1 Rep Max Round 3: 60% of 1 Rep Max Round 4: 70% of 1 Rep Max Round 5: 80% of 1 Rep Max B: Metcon (AMRAP – Reps) 15min. to get as far as possible… 3 Rounds: 15 Toes-To-Bar 5 Devil Press (50/35s) Immediately into; 3 Rounds: 10 Toes-To-Bar 3 Devil Press (50/35s) Immediately into; 3 Rounds: 5 Toes-To-Bar 1 Devil Press 50/35s) Max Double Unders in remaining time…Can you get to the dubs?! Score is just the number of double unders you get.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details: 1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn’t matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep. 2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it’s only 1 set for the day. The weight you choose will most likely be between 40-60% of your 1 Rep max. The first time you ever try it, is always tough on...Read more

BLK LBL Fitness Club – CrossFit® MAXTON (Time) 13 Rounds for Time 8 Strict Pull-Ups 26 Box Step-Ups (24/20 in) 21 Burpees Wear a Weight Vest (20/14 lb)This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing that took place at the Kabul, Afghanistan airport on August 26, 2021. The rep scheme signifies: – 13 rounds to honor the 13 US troops killed in action – 8-26-21 reps for the date of the attack.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Today is a very special day. Today we celebrate the lives of many that were lost in the 9/11 attack in 2001 AND the 13 recent lives that were lost in Kabul. All of these numbers serve a very significant purpose. I will explain each of them below: – 2,996 people were killed during 9/11 – 13 people soldiers were recently killed in Kabul (one was a chalk member) – 3009 were killed total between both dates – 3009 converted to seconds is 50min. Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. 3009 seconds (50min.) to finish… 2001 meter row buy in (The year of 9/11) 13 Rounds: 9 Power Cleans (115/75lbs.) 11 Wall Balls (20/14lbs.) 13 Rounds: 8 Deadlifts (185/135lbs.) 26 Double Unders 2021 meter row cash out (The year of the 13 that were killed...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch Every 2:30 x 10 Rounds: 250m Row 8 Toes-To-Bar * Power Snatches (climbing) Rounds 1-3: 5 snatches Rounds 4-6: 3 snatches Rounds 7-10: 1 snatches Metcon Metcon (Time) 9min. to finish…. 75 Push Jerks (115/75lb.) EMOM complete 8 American KB Swings 53/35lb.RX+ is 70/53 for 6 reps Start with swings.Read more