Posts By: Will

Road to Combat Challenge

Hello Cross fitters! First of all thanks for all the response I have gotten from those of you who want to see Justin go to the World Finals!  After watching Justin dominates at the local Firefighter Combat Challenge, Jared and I asked Justin if he was going to go to the championship since he qualified, more »

CrossFit Games

There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site and their more »

A week of Firsts

Wow what a week.   Congrats to everyone this week i know that is was hot and the wods were tough.  Good job.  This week I watched  some goals reached.  So just a shout out to this clients for raising the bar to that next level. Katie great job on Rx ing the WODs and doing more »

WOD 7-06-2010

21-18-15-12-9-6-3 Deadlift 135lb men, 95lb women Box jump 24in men, 20in women pushup

WOD 7-02-2010

50 Squats 1 lap 40 box jumps 1 lap 30 pushups 1 lap 20 situps 1 lap 10 pullups 1 lap 2 rounds

WOD 7-01-2010

500 m row 1 min plank 15 box jumps 20 kb swings A.M.R.A.P in 20 minutes

Wod 6-30-10

For Time: 25 Double unders (100)singles 20 Parallette push-ups 15 Walking Lunges (m25,w10) lbs over head 10 Knees 2 Elbows 5 rounds

The N Word

“NUTRITION” I would like to start a nutrition log with willing cliental. My goals are to meet on pre determined days throughout the mouth EX: Saturdays after class. During this time the active members would share success stories and tips for those of us that struggle. So for the interested parties please fill free to more »

Congratulations to Andy

Congratulations to Andy on getting some of his first pullups without using any bands. Andy came to us about 3 months ago. He started out using two bands together and doing jumping pullups. Andy has make some tremendous gains in a very short amount of time. If you see him, give him a ” atta more »

WOD 6-29-2010

  Deadlift 5-5-5-5-5 Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes WOD                           4 laps around building 10 burpees 15 pullups 20 situps 3 rounds

WOD 6-28-2010

50 box jumps 50 wall balls 40 box jumps 40 wall balls 30 box jumps 30 wall balls 20 box jumps 20 wall balls 10 box jumps 10 wall balls

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 »