Posts By: Will

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, more »

Corona Virus Update

Dear Members, The Corona virus pandemic has been an unprecedented challenge to families, schools, medical professionals, businesses, and individuals across all walks of life. It’s safe to say no one has ever dealt with something like this before. Balancing the interests between public health and personal responsibility/risk tolerance is not an easy task. These are more »

BlackBird Hero WOD

Coach Natalie’s sister Nicole has a close friend and one of the coaches at their gym CrossFit 313 in Burleston, TX, had a daughter, Raven, who passed away after a sudden tragic event last week at 6 years old. This little life was ended too soon; however, she donated all of her organs and has more »

Fitness, Performance, or Competition?

Between the Fitness, Performance, and Competition workouts, we have a variety of options for you to choose from when you come to the gym. The goal is to offer something for everyone, regardless of your level of fitness or CrossFit experience. But sometimes it’s hard to choose which one is best for you. To help more »

Revised Holiday Schedule

We made a few changes to the holiday schedule. We decided to cancel the 415pm class on Christmas Eve, but we are adding a 1pm-3pm Open Gym on New Year’s Day. Here’s the revised holiday schedule… — Tue Dec 24 (Christmas Eve) —- the evening classes (415pm/515pm/615pm) are cancelled. All other classes are on. Wed more »

Open Gym Cancelled

Due to the blizzard conditions, Open Gym today will be cancelled. Sorry for the inconvenience. Stay safe and warm!

Thanksgiving Schedule

On Thursday Nov 28 (Thanksgiving Day) we will have classes at 530am and 830am. All other classes that day are cancelled. Come in early, work out, and earn your pumpkin pie. On Friday Nov 29 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled. On Saturday Nov 30 we more »

Monday: October 14, 2019

Monday: October 14, 2019 Warm-Up (0:00 – 15:00) Mobility: Floss Hips, 2:00 per side Move Steady Through 20 Glute Bridges Then, 2 Rounds of 15 Dead Bugs 10 Walking Lunges Strength (15:00 – 40:00) Back Squat: 7×1 (Goal is to work to a new 1RM or heavy single for the day) WOD (45:00 – 57:00) more »

Labor Day Schedule

On Monday September 2 (Labor Day) we will have classes at 530am and 830am, along with Open Gym at 11am and noon. Happy Labor Day from BHCF!

24/7 Access!

On September 1, BHCF will begin offering 24/7 access to our facility. This is for experienced members only, as required by our insurance. We will determine the question of experience on a case-by-case basis, but generally you will need at least three months of CrossFit experience prior to being eligible for 24/7 access. There are more »

6th Annual Nick and Ryan Hero WOD

On August 2, 2011, Rapid City Police Department Officers Ryan McCandless and Nick Armstrong were shot in the line of duty. Ofc. McCandless died that day; Ofc. Armstrong passed away a few days later. Their deaths were a huge loss to the Rapid City community, which was deeply impacted by the event. A couple of more »

6th Annual Nick and Ryan Hero WOD

The 6th Annual Nick and Ryan Hero WOD will be held on Saturday August 17, with heats beginning at 9am. All local law enforcement, fire fighters, and first responders are welcome to join us. Coaches will be available to assist those who might be unfamiliar with the exercises. More information to follow. Please join us more »

WOD Thu July 4, 2019

Pete 51 toes to bar 10 clean and jerks (155/105) 51 wallballs 10 clean and jerks 51 burpees 10 clean and jerks 51 calorie row For those of you who don’t know him, Pete was the greatest guy in the world. He was a husband, father, business owner, scholar, philanthropist, and athlete, among other things. more »

Holiday Hours — UPDATE

Update to our July 4 schedule… We will have a 530am class, in addition to classes at 830am, 11am, and noon. What the Breakfast Club wants, the Breakfast Club gets. Happy Independence Day!

Holiday Hours

On Thursday July 4 we will have classes at 830am, 11am, and noon. The workout will be Pete. Please join us. Happy Independence Day from BHCF!


In case you’ve forgotten… BHCF has Yoga every Wednesday at 930am. Be(nd) there!

Memorial Day Schedule

On Monday May 27 we will have classes at 9am and 4pm. All other classes are cancelled. The workout, as always, will be Murph. Join us, as we pay tribute to those who have made the ultimate sacrifice in service to their country. Thank you.

WOD Mon May 13, 2019

Sorry to those who have followed BHCF’s programming from afar, but we will no longer be posting our workouts publicly. Instead, the WOD will be posted privately on the “Workout of the Day” tab, which is password protected. The password will be written on the whiteboard at the gym.