Posts By: Will

What are your goals?

What are your goals? Not just at the gym but in the rest of your life, too. I think everyone should have some sort of goal in and out of the gym. People without goals can lack focus, which eventually leads to lack of motivation and determination. Goals can give you the extra push you more »

WOD 6-25-2010

40 squats 15 knees to elbows 40 squats 20 pushups 40 squats 30 Kb swings x2

What Is Fitness and Who Is Fit?

Outside Magazine crowned triathlete Mark Allen “the fittest man on earth.” Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Thursday, June 10 2010 WOD

100 wall balls 75 pushups 50 box jumps 500 meter row Break it up how you like, must do row after completing all other items.

Rx and Hydration

Some of you may have noticed that lately that we have started putting an Rx symbol by peoples name on the board after the workout. The Rx symbol stands for “as prescribed”.  To get the Rx by your name you must do the workout with the weights and reps that we put on the board. more »

May Schedule

The rest of the schedule for May is complete. There are a couple of days that we are going to have to be closed. Please check the schedule on a reqular basis, in case it changes. Again i apologize and we will soon get back to our regular schedule.

Why do you workout

  Before the age of physical maturity at about 25 years, our body is continually growing and developing and during this phase muscles and the entire body stays strong even without specific exercise. After we reach the age of 30, we basically have two options available to us. We can either begin the long process more »

May 11, 2010

WOD 9 thrusters bear crawl 15 wall ball bear crawl 21 kb swings A.M.R.A.P in 20 minutes

Congratulations Kelie

We would like to congratulate Kelie Wilson on earning her Level 1 certification. Kelie has been with Black Hills CrossFit since we opened our doors. Kelie will be a great addition to our training staff. On another note, many of you know that Keith and his wife are expecting their 2nd child. For a couple more »

May 10, W.O.D

Monday May 10 2010 Barbara 5 Rounds Each Round For Time: 20 Pull-up 30 Push-up 40 Sit-ups 50 Squats 3 Min rest between each Round

Goal Setting.

Hi.  So some of you may have heard me talking about weekly goal setting.  The idea is to set a goal that will challenge you mentality and phisicaly.  To say something like i want to lost 10 lbs and get toner is a great goal to have but very hard to achieve in a week.  So more »

Workout Of the Day

Friday April 23 2010 For Time: 7 (B.W.) Dead-Lifts,  15 Sit-ups,  21 Burpees, 5 rounds

Workout Of the Day

Thursday April 22 2010 For Time: 20 Double unders (100 singles unbroken), 20 Mt. Climbers, 20 Box Jumps.  6 rounds

Workout Of the Day

Wednesday April 21, 2010 For Time; 25 Wall-Balls, 15 Sit-ups, 10 Parallett Jumps

Workout Of the Day

Tuesday April 20  2010 For Time: 21-18-15-12-9-6-3 Box Jumps,  K.B. Swings,  S.D.H.P (95lbs men, 65 women)

Workout Of the Day

Monday April 19 2010 For Time: 500 m Run,  300 Squats, 200, Push-ups, 100 Pull-ups.  500 m Run As many set as need: ex (30-20-10 x 10 r)

Workout Of the Day

Friday April 16 2010 For Time: 21-15-9-15-21 Thrusters-Push-ups-Sit-ups

Workout Of the Day

Thursday April 15 2010 For Time: 20 45lbs KB Swings, 15 Front Squats, 10 Knees To Elbows___5rounds

Workout Of the Day

Wednesday April 14 2010 For Time: 100 – Jump ropes, 80 Jumping Jacks, 60 Sit-ups, 40 Push-ups, 20 Burpee___2 Rounds

Workout Of the Day

Tuesday April 13 2010 For Time: 10 –  95 lbs Power Cleans, 10 – Pull-ups, 10 – Box Jumps __6 Rounds