Announcements

-Saturday 11am class is now our Community WOD. For you to bring friends who may be interested in trying CrossFit for a free class! Limit one free class per visitor.
-New Weightlifting Specialty class starts this Sunday at 11am. No extra charge, reserve on Wodify now!

CrossFit Black Storm – CrossFit Performance

“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker

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A): Metcon (Weight)

Three sets of:

Weighted Pull-Ups x 2-3 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes
If you do not have body weight pull ups, work one set of 5 strict-ups with a band every 3:30

B): Metcon (AMRAP – Reps)

Four sets for max calories/reps of:

60 seconds of Double Unders

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds
Count total reps of all sets combined for one score.