BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (No Measure) 20-25min. Flex Friday Lifting Window 1.)Barbell Hip Thrusts – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 2.) Incline Barbell Bench Press – 3 sets of 6-8 reps. – Rest 90sec. Between Sets 3.) Barbell Bent Over Rows (regular grip) – 3 sets of 8-10 reps – Rest 90sec. Between Sets 4.) Banded Tricep Push-Downs – 3 sets of 10-12 reps. – Rest 90sec. Between Sets 5.) Narrow Grip Barbell Bicep Curls – 3 sets of 10-12 reps. – Rest 90sec. Between SetsPick ANY 3 movements above that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉 *GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Clean (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5 reps at 85%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: Front Squat (Week 5) After warm up sets complete: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: As many reps as possible at 85% (5-8 rep range)Rest 2-3min. After Each Superset Metcon Metcon (Time) 30 Rounds For Time: 1 Barbell Thruster 95/65lbs. 3 Lateral Barbell Burpees 5 Toes-To-Bar Time CAP: 18min.RX+ is 135/95lbs.Read more

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