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

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A): Shoulder Press (Every 2 minutes, 6 sets of 2 reps at 80%)

Rep out last set for max reps.

Based on last tested 1-rep max. One breathing cycle per rep. Once you take additional breaths or drop your max set is over.

B): Metcon (Time)

For Time:

800m Run

30 Push Ups

30 Front Squats (165/110, from floor)

30 Push Ups

800m Run

(25:00 time cap)
Scale:

-Reduced weight on front Squat

-knee push ups