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 »
Posts By: Will
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 »
Due to the blizzard conditions, Open Gym today will be cancelled. Sorry for the inconvenience. Stay safe and warm!
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 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 »
Our Open House and 10 Year Anniversary Party is this Friday, September 6, at 4pm. Come check us out!
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!
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 »
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 »
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 »
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 »
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!
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!
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.
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.
Warm-Up Mobility: LAX Ball/Foam Roll Traps/Lats (2:00/side) At a steady pace 15-12-9 of: Single-Arm DB Hang Clean and Jerk (light) DB Pause Goblet Squats (1-2 seconds in the bottom position) :45 Pushup Hold or HS Hold or HS Walk Practice Strength Establish a 3RM Strict Press* *keep track of this # as we will use more »
Warm-Up Mobility: 3 RDS (:20 on, :20 off) empty bar front squat hold (bottom position) 3 Steady Rounds (for quality) 15 KB Swings (Heavy as Possible with Perfect Form) 15 Wall Ball Shots (20/14) :15 second L-Sit OR :30 Plank Then… 20/15 Cal Row (All Out Effort) Strength Establish a 2RM Hang Clean* *keep track more »
Warm-Up Mobility: Low back smash 1:00/side 1:00 Superman/Banana Then… 2 Steady Rounds of 12 Good Mornings w/Empty Barbell 6-10 Strict Pulling Variation (ring rows, pullups, or C2B) 12 burpees Strength Establish a 5RM Deadlift* *keep track of this # as we will use this number going forward Fitness For Time: 4 Rounds 10 Ring Rows more »