21
Aug

Monday 8/22/2016

By: Kelly Harrod Leave a Comment

Strength: 1.Back Squat 3×5 @ 72.5%, 2×4 @82.5%   WOD:   For time: 15-12-9 Strict Handstand Push Ups Sit Ups Front Squats (155/105)

25
Jul

Tuesday 7/26/2016

By: Kelly Harrod Leave a Comment

  Strength 1 Rep Max Power Snatch   WOD 5 Rounds for Time: 5 Squat Snatches 135/95 Run 400M  

6
Jul

Thursday 7/7/2016

By: Kelly Harrod Leave a Comment

Accessory- :60 Seconds On/:30 Seconds off  – 3 Rounds Overhead Dumbbell Press Rest: 30 Seconds Banded Glute Bridge ( Green band around the knees and back against a bench) Rest: 30 Seconds Banded Mountain Climbers (Band around the back) Rest: 30 Seconds  Farmers Walk (Heavy Dumbbell or Kettlebell) Rest: 30 Seconds   WOD 5 Rounds […]

16
Oct

Heat Schedule for Barbell’s for Boobs!

By: Kelly Harrod Leave a Comment

Heat Schedule Heat 1: 10:30-10:45 Athletes RX/ Scaled Judge 1. Mike W/ Jeremy M. RX Brian E 2. Kelly/Addie RX Alice 3. Ashley V./Jessica V RX Denise 4. Alex V./ Summer Scaled Emily 5.  Brandon H./ Matt S RX Ashley C   Heat 2: 10:50-11:05 Athletes RX/ Scaled Judge 1.  Nicole/ Jen RX Morgan 2. […]

30
Jun

The CrosFitter of the Month is….

By: Alice Beck Leave a Comment

Today, we’d like to recognize Christina Caswell as our Client of the Month winner (for the month of July).  Christina has been here for years and has never stopped challenging herself! She gives 100% every single WOD and always seeks for that next level to get even better! She motivates and encourages others! Her expertise in physical […]

2
Jun

The CrossFitter of the Month is…..

By: Alice Beck Leave a Comment

Today, we’d like to recognize Sheila Heller as our Client of the Month winner (for the month of June).  Sheila is the such an asset here at BLCF!   She is so encouraging to those around her and always makes everyone feel welcome!   Sheila demonstrates all HEART every WOD; giving her all and always pushing for more! […]

15
May

Summer Specials

By: 321go Leave a Comment
15
May

Black Label Brawl

By: 321go Leave a Comment