BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds) “Death By…. ” Every 2 minutes until you can no longer finish… 8 Calorie Echo Bike 8 Wall Balls (20/14lb.) 1 Ground To Overhead (115/75lbs.) Round 2: 2 Ground To Overhead Round 3: 3 Ground To Overhead Round 4: 4 Ground To Overhead … And so on… *CLOCK STOPS AT 20MIN. **You may clean and jerk or snatch! Up to you. You may also switch at any time. **CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!? I want everyone to go the whole 20min. So, if you can not finish as written, then just get as far as you can and then keep repeating that number until the end. For example, if you can only make it to 5, then just get there and stay there. Score is the round you finished! RX+ Men: 135lb....Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little bit of traditional bodybuilding movements. We did a similar “Bridge” 3 months back and the feedback was overwhelming positive. I hope you all enjoy this little change up in the program 🙂 Back Rack Lunge 4 Total Sets: (0-2min.) 5-6 Back Lunges on each leg (2-4min.) 35/28 Cal Row (4-6min.) 20-30 Hanging Weighted Knee Raises *Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section. *For the knee raises choose anywhere between 5-25lb. range. Metcon Metcon (AMRAP – Rounds and Reps) 8min....Read more

BLK LBL Fitness Club – CrossFit® Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutesTo learn more about Kerrie click hereRead more

BLK LBL Fitness Club – CrossFit® Metcon My favorite Saturday format! These “you go, I go” styles really push everyone to go way harder than normal! On this particular workout, you are doing 20 rounds each on the first section, then 10 rounds each on the second section. For the weights, I tried to make it an easy add on after the thrusters. So… If you RX the workout, you will add (2) 45s on each side for the men and (2) 35s on each side for the women. That should be a solid weight for most of you to do for sets of 2 and it should also help changes weights be as quick as possible! Metcon (Time) “I Go, You Go Style” 40 Rounds: 3 Thrusters (95/65lbs.) 5 Pull-Ups Immediately into; 20 Rounds: 2 Deadlifts (320/205) 4 Lateral Burpees Time CAP: 40min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting FINAL WEEK 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. Chalk Shoulder Complex 1 Rep is: 2 Strict Press 3 Push Press 4 Split Jerk Rest 2min. Repeat For 3 Total Working Sets. Metcon You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time. Metcon (Time) 18min. Running Clock…...Read more