WOD Fri Mar 22, 2019

Open 19.5

Thrusters (95/65)
Chest to Bar Pullups

33/27/21/15/9

20 minute time cap

Open 19.5 Scaled

Thrusters (65/45)
Jumping Pullups

33/27/21/15/9

20 minute time cap

Or, if you want to be fresh for the Open workout on Saturday…

10 kb swings
10 kb sumo deadlift high pulls
10 kb lunges
10 kb Russian twists
20/16 cal row or bike

AMRAP in 11 minutes

Choose your own kb weight.

Please join us on Saturday for the last Open workout, followed by our annual end-of-Open potluck/BBQ!

The gym will open around 830am with heats starting at 9am. Food will be ready around 1130am. BHCF will provide hamburgers and hot dogs. Please bring a side dish, salad, chips, dessert, etc. There’s a signup sheet posted at the gym. Drinks are BYOB.

Everyone is invited! We hope to see you there!

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Update on Pricing

We are about a month away from moving in to our new facility! We hoped to have the parking lot done before we move, but the extended winter weather has made that a little less likely, although there is still a chance if we keep having nice days like today. In any event, we will be in there soon, even if we have to operate without a parking lot for a couple of weeks.

There are lots of exciting changes coming to BHCF with the move, which we will tell you about soon, but the one we need to tell you about first is that we are modestly increasing our prices. Beginning April 1, the rate for a single membership will go to $115/month (from $105/month) and the rate for a couples membership will go to $190/month (from $175/month). We are confident that the increase in rates will be far outweighed by the benefits and amenities in our new facility, such as showers, a volleyball court, a lounge area, and a lot more space — which will allow for more structure and a better class experience, especially in the afternoons. Soon enough you’ll be able to see for yourself. We couldn’t be more excited.

Please let us know if you have any questions. We are grateful for your membership at BHCF!

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WOD Thu Mar 21, 2019

Part 1: Bench Press 3×7

Then…

Pullups 2/4/6/8/10/12/14
Pushups 3/6/9/12/15/18/21
Double Unders 10/20/30/40/50/60/70

AMRAP in 15 minutes. Cap of 7 rounds.

Option 2: ring rows instead of pullups; box pushups; 2x single unders
Option 1+: strict pullups through 10; chest to bar for 12 and 14

No comments.

WOD Wed Mar 20, 2019

2000m row, followed by

5 toes to bar
5 burpees

AMRAP in 20 minutes. Cap of 15 rounds.

Option 2: hanging knee raises

No comments.

WOD Tue Mar 19, 2019

Part 1: Power Clean 3×1

Then…

Power Cleans
Box Jumps

10-1

10 situps after each round

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of power cleans
Option 1+: 115/75; 15 situps

Combine options as desired.

Everyone is invited to our annual post-Open BBQ this Saturday. More information to follow but save the date!

No comments.

WOD Mon Mar 18, 2019

Part 1: Front Squat 3×7

Go heavy, or use light weight and focus on form and mobility.

Or use this time to practice the barbell exercises in the workout.

Then…

20 wallballs
25 back squats
20 wallballs
25 shoulder to overhead
20 wallballs

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; 25 heavy wallballs each round

Then (optional)…

25 pullups
350m row
45 situps

Option 2: 30 ring rows
Option 1+: 20 strict pullups

No comments.

WOD Fri Mar 15, 2019

Open 19.4

For total time:

3 rounds of:
10 snatches (95/65)
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

Open 19.4 Scaled

For total time:

3 rounds of:
10 snatches (65/45)
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

You may step over the bar on the burpees

Time cap: 12 minutes

Friday Night Lights at 6pm! This is the last one! Be there!

No comments.

WOD Thu Mar 14, 2019

5 toes to bar
7 kb swings
9 wallballs
11/9 cal row or bike
13 situps

AMRAP in 18 minutes. Cap of 9 rounds.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

STUCK AT HOME BLIZZARD WOD

10 pushups
15 jumping lunges
20 situps
25 mountain climbers

5 rounds

No comments.

Blizzard Schedule Update

There’s no travel advised in Rapid City and the snow is forecast to continue through the night. In light of the conditions, we are cancelling the 530am and 830am classes on Thursday. Sorry Breakfast Club and 830 Crew.

As of now, we plan to be open for classes at 11am, noon, and the evening 4/5/6. We will let you know if that changes.

Stay warm!

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Wednesday 5pm and 6pm are Cancelled

The storm got here a little later than predicted, but it’s gotten pretty bad out and looks like it will continue to worsen over the next few hours. As a result, we are cancelling the 5pm and 6pm classes today. The 4pm is still on.

We will make an announcement about Thursday’s schedule before 9pm tonight.

Be safe!

No comments.

WOD Wed Mar 13, 2019

Part 1: Bench Press 3×10

Add weight each round if desired.

Or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead
Box Jumps
Burpees

1-10

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

—-

Regular schedule for 530am/830am. Stay tuned for updates about the rest of the day. Drive safely!

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Blizzard Schedule

The 530am and 830am classes (as well as yoga) will go on as scheduled for tomorrow. If the weather gets bad, we may have to cancel the 11am/noon and/or evening classes. We will post updates on FB and the website as the day goes on.

Drive safely!

No comments.

WOD Tue Mar 12, 2019

Part 1: Back Squat 3×10

Add weight each set if possible, without compromising form.

Then…

300m row
15 pushups
30 squats

AMRAP in 15 minutes. Cap of 5 rounds.

Option 2: box pushups

No comments.

WOD Mon Mar 11, 2019

Part 1: Clean 3×1

Go heavy, or practice technique.

Then…

Power Cleans 12/10/8/6/4
Ring Dips 14/12/10/8/6
Pullups 20/16/12/8/4

Option 1: 115/75
Option 2: 95/65

Option 3:

KB Swings
Box Dips
Ring Rows

20/16/12/8/4

Option 1+: full cleans 135/95; chest to bar pullups
Option 1++: muscle ups 11/9/7/5/3 instead of dips and pullups

Combine options as desired.

Then (optional)…

20/16 cal row or bike
15 back squats
25 burpees

Choose your own weight on the squat. It should be moderately heavy but unbroken. Note your weight with your score.

No comments.

WOD Fri Mar 8, 2019

Open 19.3

For time:

200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand pushups
200-ft. handstand walk

Time cap: 10 minutes

Open 19.3 Scaled

For time:

200-ft. dumbbell front-rack lunge (50/35)
50 dumbbell box step-ups (24/20)
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

Time cap: 10 minutes

If you’re not doing the Open, modify the HSPU by doing regular pushups or box pushups.

Friday Night Lights at 6pm! Be there!

No comments.

WOD Thu Mar 7, 2019

Part 1: Thruster 3×1

These are coming in the Open. Go heavy, or use light weight and focus on form and mobility.

Then…

20 thrusters
15/12 cals
25 knees to elbows
15/12 cals
30 kb lunges (total)
15/12 cals
35 kb swings
15/12 cals
40 pushups
15/12 cals

Option 1: 75/55 barbell; 55/35 kb
Option 2: 45/35 barbell; 35/25 kb
Option 1+: 95/65 or more barbell; 70/45 kb
Option 1++: add 5 reps to each exercise (except the cals)

No comments.

WOD Wed Mar 6, 2019

Part 1: Clean and Jerk or Snatch 3×1

Go heavy, or stay light and practice technique.

Then…

Ground to Overhead 12/10/8/6/4/2
Double Unders 10/20/30/40/50/60

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 95/65
Option 2: 75/55; lateral jumps over the barbell or 2x single unders
Option 1+: 115/75; double unders 15/30/45/60/75/90

No comments.

WOD Tue Mar 5, 2019

In 4 minutes perform:

500m/450m row
AMRAP box jumps/pullups/situps/burpees

4 rounds. Rest 1 minute between rounds.

Perform a different exercise each round. The movements may be done in any order.

Your score is the total reps accomplished.

Option 2: ring rows
Option 1+: strict pullups; 30/24 box
Option 1++: muscle ups

No comments.

WOD Mon Mar 4, 2019

Part 1: Deadlift 4×3

Go heavy, or use light weight and practice technique.

In the alternative, use this time to work on strict pullups. Do 3-4 sets of max unbroken. If you can get more than 10 unbroken, add weight and do sets of 5-7.

Then…

Deadlift 15/12/9/6/3
Wallballs 25/20/15/10/5

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; heavy wallball

Then (optional)…

15 bench presses
20 box jumps
25 burpees

RX: bodyweight bench (men); .75 bodyweight (women); jumps required

No more than 2-3 sets for the bench. Reduce the weight if necessary. Use a spotter.

No comments.

WOD Fri Mar 1, 2019

Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205)

Stop at 20 minutes

Open 19.2 Scaled

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans (95/55)
25 hanging knee-raises
50 single-unders
13 squat cleans (115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans (135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans (155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans (185/135)

Stop at 20 minutes

Friday Night Lights at 6pm. Everyone is invited! It was a blast last week — don’t miss it!

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