BLK LBL Fitness Club – CrossFit® Weightlifting Week 3 of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit. 3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂 4.) GET FIRED UP AND DO WORK TODAY!! Back Squat (Week 3 of 6) Spend about 10min. working up to a HEAVY 2-3 Rep Max. Then rest up and go for your 20 rep max! *Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED. Metcon Metcon (AMRAP – Reps) Get as far as possible...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35:00 Time Cap Buy In: 800m Run 5 Rounds 27 Cal Echo Bike 21 Alt DB Snatches (50/35) 15 DB Box Step Ups 20″ (50/35) 9 Burpee Pull Ups Buy Out: 800m Run *Wear weight vest 20/14# Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Something we have never done before today… Every movement starts with a burpee. However, your hands never leave the bar… While keeping your hands on the bar, drop down and touch your chest to the bar and then perform the movement. 3-2-1 reps will go by fast, but for 50 rounds… It’s going to get tough about halfway through… Let’s see if you can finish in the 40min. time cap 🙂 Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” -3 Burpee Deadlift -2 Burpee Power Clean -1 Burpee Squat Clean Time CAP: 40min.Men’s RX: 135lbs. Men’s RX+: 155lbs. Women’s RX: 95lbs. Women’s RX+: 105lbs. *Partner number 1 must complete the entire round before partner 2 can hop in.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Week 2 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week! Also, a few things to remember: 1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders. 2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. 3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Shoulder Complex (3×1) 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 9 Toes-To-Bar 18 Cal Echo Bike 86 Double Unders Rest 1min. 5min. AMRAP: 9 Toes-To-Bar 24 Power Snatches (75/55lbs.) 86 Double Unders Rest 2min. 7min. AMRAP: 9 Toes-To-Bar...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 3 Front Squats (80-90% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5-10% more weight on the front squats than last week for just 3 reps per set instead of 5 *Shooting for 5-10% more on the hip thrusts than last week Front Squat (3×3) Barbell Hip Thrust (3×8) Metcon This one is gunna be tough but extremely rewarding when it’s over! DO NOT SLACK on that rower! You should all be averaging anywhere between 10-20 calories per minute on that! Wall Balls should be another 15-20+ reps per minute. You have some solid rest break time programmed in, so be sure to hit it hard and earn it! Metcon (AMRAP – Reps) For Max Reps: 3min. of...Read more