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

“You cannot plough a field by
turning it over in your mind.” -Author Unknown

View Public Whiteboard

A): Bulgarian Split Squat (In 4 sets, build to a heavy set of 6 w/ both legs)

complete 6 on one side, the switch legs and complete 6 on the other leg.

Points of performance video: https://vimeo.com/55020224

B) RX: Metcon (AMRAP – Reps)

3 rounds for total reps of:

60 seconds of toes to bar

60 seconds rest

60 seconds of shoulder to overhead (115/75)

60 seconds rest

60 seconds of squat cleans (115/75)

60 seconds rest

Scale: Metcon (AMRAP – Reps)

3 rounds for total reps of:

60 seconds of hanging knee raise

60 seconds rest

60 seconds of shoulder to overhead (65/45)

60 seconds rest

60 seconds of front squats (65/45)

60 seconds rest