BLK LBL Fitness Club – CrossFit® Today’s Programming Today is a very special day. Today we celebrate the lives of many that were lost in the 9/11 attack in 2001 AND the 13 recent lives that were lost in Kabul. All of these numbers serve a very significant purpose. I will explain each of them below: – 2,996 people were killed during 9/11 – 13 people soldiers were recently killed in Kabul (one was a chalk member) – 3009 were killed total between both dates – 3009 converted to seconds is 50min. Metcon Metcon (Time) Teams of 2. Only 1 person works at a time. 3009 seconds (50min.) to finish… 2001 meter row buy in (The year of 9/11) 13 Rounds: 9 Power Cleans (115/75lbs.) 11 Wall Balls (20/14lbs.) 13 Rounds: 8 Deadlifts (185/135lbs.) 26 Double Unders 2021 meter row cash out (The year of the 13 that were killed...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Power Snatch Every 2:30 x 10 Rounds: 250m Row 8 Toes-To-Bar * Power Snatches (climbing) Rounds 1-3: 5 snatches Rounds 4-6: 3 snatches Rounds 7-10: 1 snatches Metcon Metcon (Time) 9min. to finish…. 75 Push Jerks (115/75lb.) EMOM complete 8 American KB Swings 53/35lb.RX+ is 70/53 for 6 reps Start with swings.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Back Squat 4 Sets: Set 1.) 5 Reps at 40% of 1RM Set 2.)5 Reps at 40% of 1RM Set 3.)5 Reps at 50% of 1RM Set 4.)5 Reps at 60% of 1RM In Between Each Set Complete; 15-20 Barbell Hip Thrusts *Something on the lighter side so you can just get a burn. Nothing super heavy. Rest 90sec. Between Sets Metcon Metcon (Calories) 5 Rounds: 90sec. AMRAP: 10 Front Rack Lunges (135/95) 10 Lateral Burpees Over The Bar Max Cal Echo Bike Rest 90sec. After Each RoundGet those lunges and burpees out of the way QUICK! Then start smashing that bike! Score today is just the amount of calories you get on the bike! Excited to see these scores 🙂 *Left + Right = 1 rep on lungesRead more

BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) 10min. EMOM: 2 Power Cleans + 2 Push Jerks*Climbing weight or ideally with 1 challenging weight the entire time Rest 3min. Before Starting Part B Below: B: Metcon (AMRAP – Reps) 10min. to get as far as possible… 1 Mile Run 200 Double Unders *If you happen to finish, put your time in the commentsRest 3min. Before Starting Part C Below: C: Metcon (Time) 10min. to finish… 50 DB Bench Press 50/35s 50 Strict Pull-Ups *You may break this however you like!Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (Weight) Deadlift Recovery Week Every 5min. x 4 rounds: 500m Row 20 Wall Balls (20/14lb.) *Deadlifts Round 1.) 5 Deadlifts @30% of 1RM Round 2.) 5 Deadlifts @40% of 1RM Round 3.) 5 Deadlifts @40% of 1RM Round 4.) 5 Deadlifts @50% of 1RMHit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women. Metcon Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 30 Russin KB Swings 70/53lb 20 Sit-Ups 10 Toes-To-BarRead more