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 Performance

“Fall seven times and stand up eight.” –Japanese Proverb

View Public Whiteboard

A): Bench Press (Four sets, for 2-4 reps)

Pick a rep range between 2-4 and work up to todays heavy set. Record heaviest set between 2-4 reps.

B): Metcon (AMRAP – Reps)

Three sets:

In three minutes, complete the following:

20 Kettlebell Swings (53/35)

400 Meter run

Double-Unders x Max Reps
Score the number of double-unders completed in each set. Rest three minutes between sets.

If you cannot get back from the run in time to perform some DU attempts then scale the KB and shorten the run.