BLK LBL Fitness Club – CrossFit® Weightlifting 3 Supersets: 3-5 Front Squats (70-80% effort on all sets) 6-8 Barbell Hip Thrust (80-90% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements Front Squat (3X5) Barbell Hip Thrust (3×8) Metcon Metcon (AMRAP – Rounds and Reps) 3min. AMRAP: 10 American KB Swings (53/35lbs.) 10 Cal Echo Bike Rest 1min. Repeat For 5 Total Rounds. Round 1: As written above Round 2: 10 Air Squats + 10 Cal Bike Round 3: As written above Round 4: 10 Air Squats + 10 Cal Bike Round 5: As written aboveFor scoring purposes, start where you left off going into the next round. *Make sure you are alternating between air squats and KB Swings each round 🙂 *Men RX+ is a 70lb. KB *Women RX+ is a 53lb. KBRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset all 3 movements together: 6-8 Barbell Bench Press 8-10 DB Bent Over Rows 8-10 Banded Straight Arm Lat Pull-Downs Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) 6 Rounds For Time: 6 Deadlifts (225/155lbs.) 6 Wall Balls (20/14lb.) 6 Box Jumps (24/20″) Immediately into; 5 Rounds For Time: 5 Deadlifts (225/155lbs.) 5 Wall Balls (20/14lb.) 5 Box Jumps (24/20″) Immediately into; 4 Rounds For Time: 4 Deadlifts (225/155lbs.) 4 Wall Balls (20/14lb.) 4 Box Jumps (24/20″)RX+ is a 30lb. Wall Ball for Men RX+ is a 20lb. Wall Ball for WomenRead more

BLK LBL Fitness Club – CrossFit® A: Metcon (Weight) Every 4min. x 5 Rounds: 400m Run 3 Power Clean & Jerks (Climbing)Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today! Round 1: 40% of 1 Rep Max Round 2: 50% of 1 Rep Max Round 3: 60% of 1 Rep Max Round 4: 70% of 1 Rep Max Round 5: 80% of 1 Rep Max B: Metcon (AMRAP – Reps) 15min. to get as far as possible… 3 Rounds: 15 Toes-To-Bar 5 Devil Press (50/35s) Immediately into; 3 Rounds: 10 Toes-To-Bar 3 Devil Press (50/35s) Immediately into; 3 Rounds: 5 Toes-To-Bar 1 Devil Press 50/35s) Max Double Unders in remaining time…Can you get to the dubs?! Score is just the number of double unders you get.Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details: 1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn’t matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep. 2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it’s only 1 set for the day. The weight you choose will most likely be between 40-60% of your 1 Rep max. The first time you ever try it, is always tough on...Read more

BLK LBL Fitness Club – CrossFit® MAXTON (Time) 13 Rounds for Time 8 Strict Pull-Ups 26 Box Step-Ups (24/20 in) 21 Burpees Wear a Weight Vest (20/14 lb)This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing that took place at the Kabul, Afghanistan airport on August 26, 2021. The rep scheme signifies: – 13 rounds to honor the 13 US troops killed in action – 8-26-21 reps for the date of the attack.Read more