Monday March 23, 2020

Dear Black Hills CrossFit community.  Due to the recent developments of the COVID-19 virus and the decision of the city council to recommend closure of certain businesses in Pennington County, Black Hills CrossFit will be closed tomorrow, Monday March 23, 2020.  This includes those with a FOB for 24-hour access at this time.

This will give us time to review the ordinance and reassess the situation to provide updates on a daily basis.

For now, we will be posting both minimal equipment and no-equipment workouts for you to complete during the period of social distancing.

We will continue to work diligently to keep our community informed and safe. Our members mean everything to us, and we are grateful beyond words for your continued loyalty. Thank you.

-BHCF

“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object* to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees

Continue to add 2 reps to each movement.

*Odd object can be anything from a backpack full of canned goods to water jugs, please feel free to imporvise.

“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans*
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

Continue to add 2 reps to each movement.

*Athlete’s choice on when to alternate hands on the single arm cleans.