BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat (5X5) -Superset with Hang Power Cleans -Rest 2-3 min between sets Hang Power Clean (5X2) Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor. Metcon Metcon (AMRAP – Reps) 4 Rounds: 1min. of Max Barbell Overhead Squats (45/35lbs.) 1min. of Max American KB Swings (53/35lb.) 1min. of Box Jumps (24/20″) 1min. of RestThis is one of the “looks really easy on paper” kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Today is our conditioning only day, so keep the weights light and you don’t even have to hit these at more than 70-80% to finish the time caps. Today should just be a really fun sweat 🙂 Metcon Metcon (AMRAP – Reps) “Cardio MASH” 0-8min… 3 Rounds: 250m Row 10 Burpees Over The Rower 8-16min… 3 Rounds: 200m Run 10 Barbell Thrusters 75/55lbs. 16-24min… 3 Rounds: 250m Row 10 Burpees Over The Rower 24-32min… 200m Run 10 Barbell Thrusters 75/55lbs. 32-40min: Max Sit-Ups in remaining time…Also, if you like, you may add a dumbbell for the sit-ups to make it a little harder 🙂 Your score is just the sit-up reps today.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Push Jerk (5X5) Superset with weighted Pull-ups. Rest 2-3 min between sets. Weighted Pull-ups (5X5) Metcon Metcon (AMRAP – Reps) 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Double Unders in remaining time… Rest 1min. 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Alternating DB Snatches in remaining time… Rest 1min. 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Double Unders in remaining time… Rest 1min. 2min. AMRAP: 12/10 Calorie Echo Bike Sprint Max Alternating DB Snatches in remaining time…Men’s DB Weight: 75lb. Women’s DB Weight: 50lb. *From the ground for every rep! Score is only reps accumulated from DU’s and snatchesRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming Today is week 1 of a 6 week “5×5 Strength Program!” – In this program, we will be constantly trying to increase our weight in the 5×5 lifts each and every week. On this first week, it’s normal to edge on the lighter side and then start to really settle in to weights that will challenge us each week from here. I recommend starting around 70% of your 1 rep for ALL SETS. Not just building up to it. So, yes, your warm up sets DO NOT COUNT today. Just working sets. So, after you log your weights today on the Front Squat, your goal will be to do MORE weight for ALL SETS next week. And every week after for the next 6 weeks. If the lift (Like today’s Power Clean) is not a “5×5” rep scheme, then read the comments...Read more

BLK LBL Fitness Club – CrossFit® Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more