BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Gabe’s Choice 🙂 Metcon Metcon (Time) IN A VEST FOR TIME: 400m Run 21 Thrusters (95/65) 30 Pull-ups 800m Run 30 Pull-ups 21 Thrusters (95/65) 400m RunRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press (3X8) 3 Working Sets Strict Press 6-8 Reps superset with; 15-20 “Thumb up” Lateral DB Raises Rest 2min Metcon Metcon (Time) 3 Rounds For Time: 400m Run 21 Pull-Ups 12 Alt. DB Snatch 70/50lbs.Read more

BLK LBL Fitness Club – CrossFit® Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click hereRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Front Squat (3X5) 3 Working Sets: Front Squat 3-5 Front Squats (out of the rack) Immediately into; 3-5 Power Cleans or Snatches* Rest 2min. Repeat For 3 Total Sets. *ATHLETE CHOICE Metcon Metcon (Time) For Time: 20 Cal Assault Bike 20 Cal Row 60 American KB Swings 53/35lb. 15 Cal Assault Bike 15 Cal Row 40 American KB Swings 53/35lb. 10 Cal Assault Bike 10 Cal Row 20 American KB Swings 53/35lb. Time Cap: 15min.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Deadlift (3X8) 3 Working Sets Deadlift (Double Progression Week 2) 6-8 Reps superset with; 5 HIGH Box Jumps *Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one. Rest 2min. Repeat For 3 Total Sets. *This deadlift cycle is DOUBLE PROGRESSION. See details below. Metcon Metcon (Time) 12 Rounds: 9 Wall Balls (20/14lbs.) 6 Front Rack Lunges (95/65) 3 Lateral Barbell Burpees Time Cap: 18:00Read more