WODs for the week of: June 1 – 7, 2020

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WODs for the week of: May 25 – 30, 2020

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WODs for the week of May 18 – 23, 2020

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WODS: May 11 – 16, 2020

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WODS for May 4 – 8, 2020

Announcements!

We’re back to our normal schedule this week!  Similar to last week, be cautious and courteous with social distancing and equipment cleanup.  Starting this week, kids under the age of 16 will be allowed back in the gym and kids area; however, in the interest of safety and sanitization, we have removed ALL toys in the kids area.  If your child might need some entertainment please bring their favorite toy.

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Guidelines for BHCF – Starting April 29, 2020

OPEN GYM STYLE THIS WEEK – RESUME NORMAL CLASSES NEXT WEEK STARTING MAY 4, 2020.

No children under the age of 16 that are not currently participating in group classes.  We will re-visit this on a weekly basis to evaluate when it’s safe for children to return to the kids area.

Each member has a 200 sq. foot workout area (these areas are tapped off).

Masks are not mandatory – use at your own discretion.

No drop-ins until further notice.

Each member must wipe down and sanitize all equipment after each use. Please be very diligent regarding this.

Please do NOT come into the gym if you are sick or have been within the last 7 days – including cough, fever, sore throat, or any upper respiratory symptoms.

First come first serve into the gym.  If the main side is at capacity, feel free to use the small side or the outdoors.

Use 24/7 access as much as possible because we are limited on capacity.

Please be respectful of time here at the gym. We have regulations and restrictions to abide by – please be considerate of your time here with social distancing, socialization, and time spent hanging out.

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Announcement!

Black Hills CrossFit community we have been approved to re-open subject to some social distancing constraints.  To allow us time to ensure we’re compliant and to keep everyone as safe as possible, we will be running an “open gym” style schedule for the rest of the week as follows:

Tuesday 4/28/2020:  Equipment return from 5 – 7pm.  Please bring all equipment back to the gym that was on loan during the shutdown so we can complete inventory and more importantly make sure that ALL equipment is completely sanitized for use on Wednesday.  If you can’t return your borrowed equipment during this time for any reason, please feel free to email us at info@blackhillscrossfit.com and we can work out a day/time.

Wednesday – Friday:
Starting Wednesday morning at 5:30am, the 24/7 access system will be enabled for those with a 24/7 access FOB.

Open Gym from 5:30am – 6:30am
Open Gym from 8:30am – 9:30am
Open Gym from 11:00am – 1:00pm
Open Gym from 4:00pm – 6:00pm

Saturday:
Open Gym from 9:00am – 12:00pm

There will be coaches available to help and a variety of workouts written on the whiteboard.

Beginning next week we will resume our normal operating schedule.

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BHCF Home Workouts: April 27 – May 2, 2020

Announcements!

Due to the potential that we will be able to open this week in a limited capacity, we will be programming “bodyweight only” workouts so that no equipment is required.  If you have equipment and would like to substitute some of the movements please feel free to do so.

We’ll keep everyone posted as things evolve.  As always thank you all for your support!  We miss seeing your faces at the gym!

-BHCF

Zoom CrossFit Class:
Monday – Thursday at 8:30AM, 11:00AM, & 5:15PM
Friday at 8:30AM & 11:00AM

Zoom ROMWOD Class:
M/W/Th/F at 7:00PM

Zoom Meeting ID for All:  661 812 6975

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BHCF Home Workouts: April 20 – 25, 2020

Announcements!

Our zoom meeting times are changing starting this week:

Zoom CrossFit Class:
Monday – Thursday at 8:30AM, 11:00AM, & 5:15PM
Friday at 8:30AM & 11:00AM

Zoom ROMWOD Class:
M/W/Th/F at 7:00PM

Zoom Meeting ID for All:  661 812 6975

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BHCF Home Workouts: April 13 – 18, 2020

Black Hills CrossFit:  Home Edition

Zoom Meeting ID:  661 812 6975

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Nutrition Challenge!

Coach Natalie is running a nutrition challenge during the lockdown! Free to members. More information available on the flyer below…

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BHCF Home/Limited Equipment Workouts: April 6 – 11, 2020

Black Hills CrossFit:  Home Edition

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Amazing promotion!!

Any purchase made at Born Primitive with our code will give our gym 50% of the profit! What a great opportunity to support our gym while getting some great gear from an awesome company!! Oh, and free shipping! Use through 4/5/20
Use code RECOVERY 5645

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BHCF Home/Limited Equipment Workouts: March 30 – April 2

Black Hills CrossFit:  Home Edition

Starting this week, BHCF will be posting both minimal equipment and no-equipment versions of our workouts. We will also have links to video demonstraitons to discuss the workouts and demo the workout standards.

We will also be “bringing back” the optional workouts of the week: Home Edition!

Finally, we will be programming Endurance workouts on Monday/Wednesday/Friday for those that want to increase their aerobic capacity during this time.

Thank you Black Hills CrossFit community, as the saying goes, “we’re all in this together”!

 

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Friday March 27, 2020

Equipment Version

“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches

*Deck of Cards Explanation Video

No Equipment Version

“Deck of Cards”
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees

* Deck of Cards Explanation Video
* Adjust video movements to the movements listed above

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Black Hills CrossFit Nutrition, Health, & Fitness!

Black Hills CrossFit members,

We have developed a nutrition and health Facebook community group in order to stay connected – BHCF Community Nutrition, Health, & Fitness. We will be discussing all things health and nutrition! This is an opportunity to stay involved and informed while sharing and learning topics related to health and nutrition from our nutrition and fitness coaches. If you have not received an invite yet, search BHCF Community Nutrition, Health, & Fitness and send request! We look forward to continue to work with and for you as we grow and strive towards healthy living!

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Wednesday March 24, 2020

BHCF community.  During this time of social distancing we will also be posting workouts to the Facebook page.  Please comment on modifications and log your scores in the comments section, sort of a “virtual whiteboard” to keep our community connected and maintain camaraderie.

In addition, starting next week we will be posting track/endurance workouts on Monday through Friday (and potentially Saturday) for those that want to meet at the track for a group workout.  Just remember, CDC recommends at least 6 feet so stagger those run starts!

“Three Peat”
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm DB Snatches
Rest remaining

Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm DB Power Cleans
Rest remaining

Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

“Three Peat” (No Equipment Version)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
Rest remaining
Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
Rest remaining
Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

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Corona Virus Update 3/23

Dear Members,

Rapid City, and Pennington County as a whole, has yet to have a confirmed case of Corona virus. We want to keep it that way. Accordingly, BHCF has made the difficult decision to suspend all group classes until the end of the lockdown period that is set to begin on Friday March 27, at 7pm.

The risks are simply too great to justify continued group classes at this time. We hope you understand.

For those with 24/7 access, we will still allow you to utilize the gym for the remainder of the week, but all standard 24/7 rules still apply, along with the additional rules we posted on Sunday. Wash your hands upon arrival, clean the equipment after use, and don’t come to the gym if you’re sick. Be smart.

Beginning on Friday at 7pm the gym will be closed both for group classes and for 24/7 access. We hope and pray that these restrictions can be lifted in early April. If there are any changes to Rapid City’s lockdown ordinance, we will reevaluate the situation and update accordingly.

We will continue to offer services by way of at-home workouts, remote coaching, and possible track workouts beginning next week. More on that later. For now, we are offering to loan equipment to those who desire it. If you want a kettlebell, a couple dumbbells, an abmat, or a jump rope, we are happy to share. To facilitate this in an organized manner, we will be giving out disinfected equipment on Friday from 5pm – 7pm. Please swing by and let us know what you need. We will bring it out to your car. If you can’t make it then, let us know and we can make other accommodations.

Once again, thank you for your continued support. We have no gym without our members. This will pass, hopefully sooner than later, and things will return to normal. We are sure of it. Stay tuned for future updates. Until then, keep the faith, and wash your hands.

–BHCF

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