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

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Metcon (AMRAP – Rounds and Reps)

Workout of the Day

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)

Partners alternate movements, for example, partner A will start on the run, partner B will do the KB swings, partner A does the box jumps. The next round will be the opposite.