BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 3 Sets: Back Squat (Double Progression Week 8 “DELOAD” ) 6-8 Reps superset with; 6-8 Lateral Barbell Lunges on each leg Rest 2min. Metcon Metcon (AMRAP – Reps) 18min. to finish or get as far as possible… Run 400m 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 185/135 Run 400m 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 185/135 Run 400m400m counts as 1 repRead more

BLK LBL Fitness Club – CrossFit® Metcon (AMRAP – Reps) Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) 35min. Running Clock… 50 Cal Row 50 HSPU’s 50 Deadlifts 185/135 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 185/135 50 HSPU’s 50 Cal Row Immediately into the same thing at 25 reps. Can you finish all that in under 35min!?Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Strict Press Strict Press (Double Progression) 3 Working Sets: 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2minLAST WEEK before our deload week adn then will start a new cycle the following week. Metcon Metcon (AMRAP – Reps) Get as far as possible in 15min…. 10 Alt DB Snatches (50/35lb.) 20 Wall Balls (20/14lbs.) 10 Alt DB Snatches 30 Double Unders 20 Wall Balls (20/14lb.) 10 Alt DB Snatches 40 DB Push Press (50/35lbs) 30 Double Unders 20 Wall Balls 10 Alt DB Snatches 50 Sit-Ups 40 DB Push Press (50/35lbs) 30 Double Unders 20 Wall Balls 10 Alt DB Snatches *Accumulator style! *No rest between sections. *Can you finish in 15min. or less!?Read more

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