BLK LBL Fitness Club – FITNESS / PERFORMANCE Grizzlies (Time) (RX’d) Teams of 2 800m Run 30 Front Squats (185/125) 800m Run 4 Front Squats (185/125) 800m Run 18 Front Squats (185/125) * One partner works at a time. Split reps/calories (sub 60/48 cal Air Bike if needed) (Scale) Teams of 2 For Time 400m Run 30 Wall Ball Squats 400m Run 24 Wall Ball Squats 400m Run 18 Wall Ball Squats (sub 30/24 cal Air Bike if needed) Target time: 17-19:00 Time cap: 24:00 BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Deficit Sumo DB/KB Deadlift @ moderate weight -rest 30 seconds- 10 Band Pull Through @ moderate weight -rest 30 seconds- 15 Plank Walk (each side) -rest 30 seconds- :30 sec Side Plank (Left) :30 sec Side Plank (Right) -Rest 2 minutes between rounds- * Instead of resting 30-seconds, athletes can partner up and go 1:1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time) For time: 21 jumping pull-ups 42 single-unders 21 thrusters (weight 1) 18 pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Clean + Push Jerk 5 sets 3 Squat Clean + 3 Push Jerks (unbroken, build-in weight) -complete a set every 2:00- Workout Scouts (Time) (RX’d) 3 Rounds 50ft Front Rack Walking Lunge (95/65) [or 100ft Sled Push (3×45/2×45)] 15 Strict Pull-ups (Scale) 3 Rounds 50ft Single Dumbbell Walking Lunge (light) (Or 100ft Sled Push (light)) 15 Ring Rows Target time: 7-9:00 Time cap: 12:00 Cooldown/Mobility Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 10 Down Dog 20x Scorpion Kicks (each side) Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Supersonics (Time) (RX’d) 30/24 Calorie Air Bike -into- 3 Rounds 10 Power Cleans (95/65) 3 Wall Walks -into- 30/24 Calorie Air Bike -into- 3 Rounds 10 Thrusters (95/65) 10 Bar Facing Burpees -into- 30/24 Calorie Air Bike (Scale) 20/16 Calorie Air Bike -into- 3 Rounds 10 Dumbbell Power Cleans (light) 3 Inchworms -into- 20/16 Calorie Air Bike -into- 3 Rounds 10 Dumbbell Thrusters (light) 10 Up Downs -into- 20/16 Calorie Air Bike Target time: 16-18:00 Time cap: 22:00 Gymnastics: Ring Muscle-ups (Checkmark) Strength Option: EMOM8 Odd: Level 1: 3-5 Strict Ring Muscle-ups Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows Even: 20-30 second Box Support Tuck Hold (or Plank Hold) No Conditioning Option since it’s during the Open Gymnastics Mobility (No Measure) 3 minutes of easy cardio (this can...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Deadlift 5 sets 3 Deadlift (75-80%) -complete a set every 2:00- Workout Royals (Time) (RX’d) 50 V-Ups 25 Box Jump Overs (20) 50 Toes to Bar 25 Box Jump Overs (20) 50 Abmat Sit Ups (Scale) 25 Crunches 25 Box Step Ups (20/16) 25 Hanging Knee Raises 25 Box Step Ups (20/16) 25 Abmat Sit Ups Target time: sub 13:00 Time cap: 16:00 Fitness (Endurance) (Time) Teams of 2 100 Burpee box jump over (24/20) 100 Calorie Ski or Row 100 Alternating Dumbbell Snatch (50/35) 100 Synchro Air squats 1000m run (together) (or 120/100 cal Air Bike, shared) Time cap 30 min * Partition any way Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Dorsiflexion Matrix 1 Minute Foot Smash 1 Minute Couch Stretch Note: the easy cardio portion should...Read more