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

“The only way of finding the limits of the possible is by going beyond them into the impossible.” -Arthur C. Clarke

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A): Metcon (Time)

Three sets of:

Max Nose to Wall Handstand Hold

Rest 60-90 seconds

2-3 Rope Climbs

Rest 60-90 seconds
Record total of three rounds of handstand hold time and put total rope climbs in notes.

Scale:

-3-5 Wall Walks

-Learn and practice climbing the rope!

Wall walks: https://m.youtube.com/watch?v=Aprh33Qfmys

B: Metcon (Time)

Rounds of 21-15-9 for time of:

Row for Calories

Burpee Box Jump Over (24/20)
(12:00 time cap)

Scaling can be done with a shorter box if necessary.