BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) “Cardio Thursdays” 40:00 EMOM* Odd: 15/12 Cals Cardio Even: 1 Round of Cindy Cindy Round is: 5 Pull Ups 10 Push Ups 15 Air Squats *THis is a long EMOM. If you start to fall behind, drop down cals or reps to finish within minuteRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) LAST WEEK before our reload week and then will start a NEW cycle the following Week. 3 Working Sets: 8 Reps Deadlift superset with 1:00 Weighted plank on Hands *Rest 2:00 Metcon Metcon (AMRAP – Reps) FIGHT GONE BAD STYLE 3 Rounds For TOTAL reps: 1:00 Toes to Bar 1:00 Alt DB Lunges 45/30s 1:00 Box Jumps 20″ 1:00 Cals Bike 1:00 American KB Swings 53/35 1:00 RESTRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean and Jerk Spend 15:00 working up to a 90% effort power clean and jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Finisher Metcon (No Measure) 3-4 Sets 7 R Leg V ups 7 L Leg V Ups 7 Both Feet V Ups *UNBROKEN SETS ** Rest as needed betweenRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (3X8) LAST WEEK before our reload week and then will start a new cycle the following week. 3 Working Sets: Back Squat 8 Reps Superset with 15 Weighted DB Sit Ups *rest 2:00 Metcon Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 25 Wall Balls 20/14 50 Cal Cardio 75 Overhead Squats 45/35 Barbell 100 Double UndersRead more

BLK LBL Fitness Club – CrossFit®Read more