BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 200m Team Run — leave no athletes behind 🙂 2 ROUNDS 5 Inch Worm + Push Up 10 Perfect Stretch* 2 ROUNDS 5 BB Romanian DL 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Strict Press 5 Push Press 5 Back Squats *1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L) Extended Warm-up Bear Complex (Build to Moderate-Heavy) Power Clean Front Squat Push Press Back Squat Second Push PressON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly heavier than workout weight and practice...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-Ups 100m Run Into… 3 ROUNDS 10 KB Sumo DL 10 Scap Pull-Ups 5 Kipping Swings 10 Tuck Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15 KB Sumo DL High Pull (70/53)|(53/35) 12 Toes 2 Bar 9 Ring Row or Strict Pull-Up 200m Med Ball Run (20/14)|(14/10) (Score is Rounds + Reps) Finisher Metcon (Weight) 3 SETS* 10 Bench Press (Athlete Choice, Unbroken) 20 Slow Tucks-Ups -Rest as Needed b/t Sets- (Score is Load)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 PROGRESSIVE WARM-UP ON BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace :30 – Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson Stretches 5 Strict Pull-Ups 10 DB Sumo DL (light w/ perfect positions) 10 DB Bent Over Row 25’ Quadruped Crawl Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Practice Your Handstand Push-Ups* *Different Drills Depending on Level… Intro – Box HS Push-Up, HS Hold, or HS Negs Intermediate – Strict or Kipping in Small Sets Advanced – Deficit Strict or Kipping for Reps (No Measure) Workout “LOVE LOSS” (6 Rounds for time) EVERY 4:00 FOR 6 SETS 7 Up-Down Devil’s Press (35/20)|(20/15) 14 DB Front Squat 16/13 Cal Bike -Rest Remainder of the Time- (Score is Time for Each Set)*New NCFIT Classic Workout – Happy Valentine’s Day!Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling. Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 10/8 Cal. Row 30 Russian Twists 20 Alt. DB Front Rack Lunges (Score is Each Set for Time) Optional Finisher Metcon (No Measure) 2-3 SETS :45 MAX Bicep Curls :30 Rest :45 MAX Superman Swimmers :30 Rest (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2: Completes (then athletes switch! 8 BB RDL’s 8 BB Hang Muscle Cleans 8 BB Hang Power Cleans From here, go into a brief 2:00 foam rolling session for the lats and upper back Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 1-2-3-4…and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75) -Rest 3:00- AMRAP x 5 MINUTES Pick-Up Where You Left Off! (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20 Weighted Glute Bridge-Ups (MB or DB) (No Measure)Read more