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 with Coach Jeremy every Thursday @ 5pm
Sunday at 11am.
No extra charge, limited to 12. Reserve your space on Wodify now!

CrossFit Black Storm – CrossFit Performance

Part is to be done alternating movements with 90 seconds rest in between. Partner up in 2’s and 3’s to share equipment stations.

Seated Dumbell Shoulder Press 6-8 reps
90 seconds rest
Weighted Pull Ups 3-4 reps
90 seconds rest

View Public Whiteboard

A1): Seated Dumbell Shoulder Press (4 sets of 6-8 reps)

A2): Weighted Pull-ups (4 sets of 3-4)

If you do not have weighted pull-ups, complete max sets at BW or with a band. Something that will assist in getting you a minimum of 4 reps of chin clearly over the bar.

B): Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of

10 (Each Leg) Weighted Dumbell Box Step Ups (2 x 45/30)

20 Renegade Rows (2 x 45/30)

30 V-ups

Rest 1 minute after each completed round
Renegade Row video: we will be doing them with the push up to start each rep then pulling each dumbell to the chest. https://www.youtube.com/watch?v=tL4Ygzz20gk

Weighted Step Ups video: https://www.youtube.com/watch?v=ZNDnvcul7IA

V-ups video: https://www.youtube.com/watch?v=w68NBJc4oa0

Scale:

-Reduced weight on step ups and renegade row

-push up on knees for renegade row

-sub sit-ups for v-ups