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 be programming Endurance workouts on Monday/Wednesday/Friday for those that want to increase their aerobic capacity during this time.

Thank you Black Hills CrossFit community, as the saying goes, “we’re all in this together”!


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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
* Adjust video movements to the movements listed above

No comments.

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 our nutrition and fitness coaches. If you have not received an invite yet, search BHCF Community Nutrition, Health, & Fitness and send request! We look forward to continue to work with and for you as we grow and strive towards healthy living!

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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 Monday through Friday (and potentially Saturday) for those that want to meet at the track for a group workout.  Just remember, CDC recommends at least 6 feet so stagger those run starts!

“Three Peat”
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm DB Snatches
Rest remaining

Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm DB Power Cleans
Rest remaining

Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

“Three Peat” (No Equipment Version)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
Rest remaining
Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
Rest remaining
Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

No comments.

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, at 7pm.

The risks are simply too great to justify continued group classes at this time. We hope you understand.

For those with 24/7 access, we will still allow you to utilize the gym for the remainder of the week, but all standard 24/7 rules still apply, along with the additional rules we posted on Sunday. Wash your hands upon arrival, clean the equipment after use, and don’t come to the gym if you’re sick. Be smart.

Beginning on Friday at 7pm the gym will be closed both for group classes and for 24/7 access. We hope and pray that these restrictions can be lifted in early April. If there are any changes to Rapid City’s lockdown ordinance, we will reevaluate the situation and update accordingly.

We will continue to offer services by way of at-home workouts, remote coaching, and possible track workouts beginning next week. More on that later. For now, we are offering to loan equipment to those who desire it. If you want a kettlebell, a couple dumbbells, an abmat, or a jump rope, we are happy to share. To facilitate this in an organized manner, we will be giving out disinfected equipment on Friday from 5pm – 7pm. Please swing by and let us know what you need. We will bring it out to your car. If you can’t make it then, let us know and we can make other accommodations.

Once again, thank you for your continued support. We have no gym without our members. This will pass, hopefully sooner than later, and things will return to normal. We are sure of it. Stay tuned for future updates. Until then, keep the faith, and wash your hands.


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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 give us time to review the ordinance and reassess the situation to provide updates on a daily basis.

For now, we will be posting both minimal equipment and no-equipment workouts for you to complete during the period of social distancing.

We will continue to work diligently to keep our community informed and safe. Our members mean everything to us, and we are grateful beyond words for your continued loyalty. Thank you.


“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object* to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees

Continue to add 2 reps to each movement.

*Odd object can be anything from a backpack full of canned goods to water jugs, please feel free to imporvise.

Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans*
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

Continue to add 2 reps to each movement.

*Athlete’s choice on when to alternate hands on the single arm cleans.

No comments.

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 uncharted waters.

We all know how important exercise and fitness is to overall health and wellbeing — both physical and mental. We know that many of you NEED the outlet that the gym provides. We don’t want to close our doors at Black Hills CrossFit, and it is our sincere wish and prayer that we will not need to. Like everyone else, we hope for a return to normal as soon as possible.

But things are most definitely NOT normal right now, and to keep our members (and anyone they come in contact with) safe and healthy, we have no choice but to temporarily change some of the ways we do business at BHCF.

Beginning Monday March 23, the following rules will be implemented:

1. Until further notice, we will no longer be accepting drop ins.

2. If you are a member who has recently traveled out of state, especially if you traveled by air, we ask that you quarantine yourself for a period of no less than 14 days before returning to the gym.

3. To comply with CDC recommendations, classes will be limited to nine individuals (plus one coach). If you want to ensure a spot in class, we ask that you communicate that to us in advance, either by email, Facebook message, Facebook comment, or text message to Richie. For those who want the flexibility to come to class without preregistration, as long as the class has under nine attendees, you will be welcome. If the class is full, you can either come back for the next class or use the auxiliary side of the gym.

4. If you wish to remain at the gym beyond the class time, we ask that you sequester yourself to the auxiliary side of the gym.

5. If you have 24/7 access, we ask that you utilize it and try to come to the gym in off hours.

6. Regardless of when you come to the gym, please wash your hands immediately upon arrival. If you bring children with you, please ensure that they do the same. If you do happen to unknowingly have the virus, washing your hands before making contact with any equipment is the best way to prevent contamination and transmission to others.

7. Thoroughly clean all equipment after use and then wash your hands again.

8. If you feel even remotely sick, do not even consider coming to the gym.

We are doing everything we can to keep the facility clean and safe, to include daily disinfecting of all equipment and surfaces, increased floor cleaning, and constant vigilance with respect to information and recommendations from governmental and medical professionals. We will also continue to post at-home workouts for those who wish to avoid the gym altogether. Richie is always available for remote coaching; please feel free to reach out to him with any questions or workout requests. But to make this work — to ensure that BHCF can remain open, and every one of its members remains virus free — it must be a collaboration between all of us.

In the end, BHCF has never been just about the workouts. It has always been more about the gym community, and the one thing we know for sure is that the community will survive this. We will continue to navigate this challenge the best we can, with the best intentions for our members and Rapid City as a whole in mind. We look forward to a return to normal and a revitalized focus on forging elite fitness for any and all who walk through our doors, as we have for the last decade.

Until then, stay safe. Our members mean everything to us, and we are grateful beyond words for your continued loyalty. Thank you.


No comments.

WODS for: March 16 – 21

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A note from Coach Natalie


As the coronavirus, COVID-19 has hit a pandemic worldwide, Black Hills CrossFit would like you to know we are keeping a close eye and doing our own personal efforts as a business to keep our community healthy. There are some implications to note and would like you to understand what BHCF is asking of you.

First, we do not plan to close the gym unless mandated by local, state, or federal government. With that being said, we will be doing everything to keep the facility and space clean and all attempts of a viral-free area. This includes:

  • Hand sanitizer will be available until our supply runs out and more become available.
  • All equipment MUST be wiped down before and after use and WODs
  • Increased daily cleaning of surfaces and door handles.

We are asking you to PLEASE stay home if you have any of the following if you have any flu like symptoms, but especially if you have any of these symptoms:

  • Fever – a true fever is considered greater than 100.4
  • Cough
  • Shortness of Breath
  • Any “flu” like symptoms with:
    • Any recent contact to positive case
    • Travel to states with high prevalence (WA, CA, NY, CO, TX, IA, IL, GE, and FL) – this is subject to change and you may go to the websites: CDC, WHO, or Department of Health to get the latest up to date, ACCURATE info.
    • Travel to level 3 country (Japan, Italy, S. Korea, China, Iran)

You must understand that coming to the gym to workout does pose a risk, but so does going to any public facility. By showing up, you knowingly accept that risk.

We are asking each and every one of you to HELP reduce the risk of transmission by consistently wiping down equipment before and after your workout. Wash your hands for minimum of 20 seconds when using the restroom, before and after workouts. Try to not touch your face while at the gym.  Avoid touching surfaces that are potentially contaminated. We will be REDUCING “high fives” during this time and encourage elbow taps or head nods “congrats!”

During this time, we will also be posting 2-3 at HOME workouts weekly on the website that you can complete in the space of your own home if you feel run down or choose to reduce your personal risk during this time.

We will be honoring and following the current recommended health care recommendations. If you have any flu like symptoms especially the 3 main listed above or have contact with someone that has positive COVID-19 – PLEASE SELF QUARANTINE YOURSELF and stay home from the GYM for 14 days as this is the current mandated length. This is IMPERATIVE to reduce risk of spread and for the overall well-being of our CrossFit community.

-Natalie Woolridge, Certified Nurse Practitioner


If you decide to stay home, WODPrep has prepared 28 home workouts you can do to “stay fit during COVID 19”.  They can be downloaded by clicking here.

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WODs for: March 9 – 14, 2020

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It’s the time of year where everyone is in a tizzy over NCAA basketball, so we thought we would capitalize on the energy!  Black Hills CrossFit has two members that are currently faced with significant medical debt and we would like to help alleviate some of that pressure so they can focus on thriving.  With that, we will be holding a March Madness basketball bracket with all proceeds going to these two members.  Here’s how it works:

  1. On Selection Sunday we will upload a bracket you can print at home, OR, you can pick up a copy from the gym when you are in.
  2. Completely fill out the bracket, including a tie break score.
  3. Return the bracket to the gym with $10 cash BY THE END OF DAY WEDNESDAY, MARCH 18!! No exceptions!!
  4. Hope you made the right selections!

We will award prizes for the top 3 winners, as well as a few random drawings just for participating. You DO NOT need to be a member to reap the benefits of winning, so please have your family and friends join in!

First place: One-month membership at BHCFor$100 gift card to Downtown Rapid City

Second place: Prize package including BHCF apparel, jump rope, and foam roller, or$50 gift card to Downtown Rapid City

Third place: BHCF apparel or$20 gift card to Downtown Rapid City

Points will be awarded for correct picks as follows:

1stround (64 teams) = 1 point

2ndround (32 teams) = 2 points

3rdround (16 teams) = 4 points

4thround (8 teams) = 8 points

5thround (4 teams) = 16 points

Championship game = 32 points

Thank you for participating, and good luck!!



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Saturday, March 7, 2020


Partner WOD:
800 m farmer carry (55/35)
100 squats/plank hold
90 pullups/superman hold
80 situps/wall sit
70 burpees/hang hold
60 hand release push ups/handstand hold
50 buddy deadlifts (225/155)*
400 m farmer carry (55/35)

Partner 1 works while partner 2 holds, switch as needed

*The buddy deadlifts are performed with a single bar, both partners lifting it together.

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WODs for the week of March 2, 2020 through March 6, 2020

By popular demand we will now be posting the entire week’s worth of workouts on Sunday evenings.  We hope this allows you to plan your week and get in to the gym more consistently.  Simply “click” the day below, and you can view the workout for that day.

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Saturday: February 29, 2020


For time:

27 thrusters (115/75)
27 ABC
3 rope climbs
21 thrusters
21 ABC
2 rope climbs
15 thrusters
15 ABC
1 rope climb

Rest 3 mins

21 OHS (75/55)
21 GHD
60 doubles
15 OHS
15 GHD
60 doubles
60 doubles

No comments.

Friday:  February 28, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External Rotations, 20/arm

Empty Bar Muscle Snatch (below knee)
Kip Swings
*2 Wall climbs after each set of kip swings

Spend some time getting upside down:

If you’re proficient at HSPU, try them strict (maybe doing negatives).  If you can do them strict, do strict deficit.

If you’re still working on them, try HS holds, if you just don’t like being upside down, do box pike holds.

Just spend some time on your hands with your feet elevated.

Strength/Skill(20:00 – 40:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(45:00 – 55:00) Strict 10:00 Time Cap

DB Hang Cleans
Box Jumps
DB Push Press

Hang Power Snatch 95/65lbs
Box Jumps
Push Press

Option 2: 75/55lbs on the barbell

Hang Power Snatch 95/65lbs
Box Jumps
Handstand Push Ups

No comments.

Thursday:  February 27, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch stretch: :90/leg

AMRAP 5 minutes
10 Medball Lunge and Squats (2 lunges + 1 squat = 1 rep)
10 Scap Pull Ups
10 Kip Swings

Strength/Skill(20:00 – 35:00)
4 Rounds
10 Barbell ‘Good For Yous’ (from the rack – choose your weight wisely) *
Rest 2:00

*In the front rack, right leg reverse lung, left leg reverse lung, then front squat = 1 rep.

WOD(40:00 – 55:00) Strict Time Cap of 15:00

3 Rounds
20 Wallballs 20/14lbs
10 Jumping Pullups

3 Rounds
25 Wallballs 20/14lbs
15 C2B Pullups

Option 2:  Regular pullups

3 Rounds
30 Wallballs 20/14lbs
6 Ring Muscle Ups

No comments.

Wednesday:  February 26, 2019

Warm-Up(0:00 – 25:00)
Mobility:  Sink Stretch, :90

S-Arm DB Hang Clean and Jerk

Arm Up Plank Shoulder Taps

Calorie Row

10 Push Ups
2x :10 Ring Support Hold
5 Ring Dip Negatives (done as singles)

Strength/Skill(25:00 – 40:00)
Every :90 for 12:00
1 Max Set of Ring Dips*

*If you’re still working on ring dips, modify as matador or box dips

WOD(45:00 – 55:00):  Strict 10:00 Time Cap

3 Rounds
10 Burpees
10 DB Hang Clean and Jerks

3 Rounds
12 Burpees over the bar
12 Clean and Jerks 95/65lbs

3 Rounds
15 Bar facing burpees
15 Clean and Jerks 115/75lbs

No comments.

Tuesday:  February 25, 2019

Warm-Up(0:00 – 15:00)
Mobility 12 Lateral Duck Walk Steps

1:00 AAB
20 Air Squats
20 Russian KB Swings
20 Jump Squats
20 Burpees

Strength/Skill(15:00 – 35:00)
Back Squat: 3×10 AHAP

WOD(40:00 – 52:00):

AMRAP 12 Minutes
250/200m Row
10 Kettlebell Swings
10 Pushups

AMRAP 12 Minutes (score is total HSPU or Pushups)
1,000/850m Row
75 Kettlebell Swings 53/35lbs
Max Effort HSPU in remaining time

Option 2:  35/25lbs on the KB and deficit pushups (45/25lb plates) instead of HSPU

AMRAP 12 Minutes
1,000/850m Row
75 Kettlebell Swings 70/53lbs
Max Distance HS Walk in remaining time (Score is number of 5-foot intervals)

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