BLK LBL Fitness Club – CrossFit® Metcon Metcon (Weight) Every 7min. x 5 Rounds: 500m Row 100 Double Unders 5 Deadlifts (climbing)Wanted to make cardio day a little more weight intensive today since we had “Murph” on Monday. Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each round. Feeling good? Keep going each round until you hit a 5 rep max at the end. Feeling like just getting a good sweat in!? Then just leave it at 60-70% of your 1RM the whole time and focus on nice and slow, quality reps 🙂Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Press (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it. Push Jerk (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: Max reps at 85% (shoot for more than 5) Metcon Metcon (AMRAP – Reps) 4min. AMRAP: 25/20 Cal Assault Bike 20 Double DB Hang Cleans Max DB Push Press in remaining time… Rest 2min. 4min. AMRAP: 25 DB Push Press 20/15 Cal Assault Bike Max Double DB Hang Cleans in remaining time… Rest...Read more

BLK LBL Fitness Club – CrossFit® Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

BLK LBL Fitness Club – CrossFit® Partner Metcon Metcon (Time) In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Toes-To-Bar 6 Wall Balls (20/14lb.) 6 American KB Swings (53/35lb.) You must complete a full round before your partner goes. Time CAP: 35min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) FLEX FRIDAY 20:00 CAP 3 Rounds: 30 Banded Glute Bridges 10/10 DB Bent Over Rows 10 DBL DB Tricep Extensions 15 Standing Calf Raises Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min… 12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike Pull-Ups American KB Swings (53/35lb.) Push Jerks (95/65lb.) Ladies start at 11. Lets see if the boys can catch up 🙂RX+ is 70/53lb. KB and 115/75lb. Push JerksRead more