Announcements

It is now mandatory that you sign in for class before cut off, an email has been sent out about this. If you do not sign in for class before cut off you will not be able to participate in that class.

NO EXCEPTIONS will be given. You can reserve through the CFBS website or the Wodify Smartphone App up to one week in advance.

Morning Cut-off: 11:45 night before
Noon Cut-off: 1 hour before class
Afternoon cut-off: 30 minutes before class

Coaches, please make this announcement. Happy WOD-ing!

CrossFit Black Storm – CrossFit Fitness

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A): Movement prep and practice (No Measure)

Learn and practice the movements in today’s workout of the day:

Rowing

Goblet Squats

B): Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, for as many total rounds as possible in 20 minutes of:

400m Row

400m Run

20 Goblet squats

Keep track of your total rounds, the coach will ask you for your score at the end.

C): Metcon (No Measure)

Team Core Work:

2 rounds

1:00 wall sit

1:00 rest

1:00 plank

1:00 rest

Clock doesn’t start until everyone is in position and the clock stops if anyone drops! Work together and encourage each other to finish.