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

“You can’t fall if you don’t climb. But there’s no joy in living your whole life on the ground.” –Unknown

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A): Back Squat (One set of 20 reps @ 65%)

Base this off your most recent 1RM success, NOT your all time 1RM. This may be part of an ongoing cycle. Breath and rest as needed to complete all 20 reps without re-racking the bar.

Set ends at 20 or at whatever rep you fail.

B): Spring Fling Workout #2 (Time)

As many rounds as possible in 10:00 of:

10 burpee over bar

15 shoulder to overhead (155/105)

20 wall balls
Scaling:

Advanced: as written above

Intermediate: 135/85, 10/9

Novice: 115/65, 9/8