Posts By: Randy Hoover

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 more »

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 more »


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 more »

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 more »

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

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

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 more »

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 * more »

Thursday March 25, 2020

Equipment Version “Cindu” AMRAP 20: 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-Unders No Equipment Version “Cindu” AMRAP 20 Minutes: 15 Odd-Object Rows 15 Pushups 15 Air Squat Hops (over odd-object)

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 more »

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 more »

Tuesday March 24, 2020

No Equipment Version “Gravity” 5 Rounds For Time: 60 “Dot Hops” 40 Sit-Ups 20 Pushups 10 Reverse Burpees Equipment Version “Gravity” 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees  

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 more »