Black Hills CrossFit is quickly approaching our 1 year anniversy. Many of you have been here since we opened. You have seen the gym evolve and get better every day. As the gym grows so must our teaching and workouts. We don’t ever want people to feel like their getting bored. The trainers are very passionate about teaching and do everything we can do to give you the best training and coaching there is. We want Black Hills CrossFit to become the premier training facility of Rapid City. We continue to grow because of your referrals.
As we continue to grow we need to make a few changes, which we feel will make your training even better. The first is to have people showing up on time. If you’re going to be at the 5:00 class we need to have you ready to go at 5:00. It is very frustrating for the trainer and the clients to have others walk in at 5:15. Having 2 or 3 different stop watches going for 3 different groups is very hard on the instructor. It also takes away from the WOD and the competition of CrossFit. From know on the warm-up will be done in the first 15 minutes of the hour, there will then be about 5-10 minutes of instructions and any questions about the workout will be answered. We will then have the WOD starting at 20-25 minutes after the hour. If the WOD is already going when you walk in you will be asked to wait until the next class starts. We are not trying to makes things difficult for people; we are just trying to make your training better.
The next change we are going to make is with the warm-up. From now on clients will not be allowed to train without a proper warm-up. There are hundreds if not thousands of articles out there saying how a proper warm-up is the best way to prevent injuries. A proper warm-up gets the muscles lose and increases your core temperature. CrossFit workouts are like a sport. And every sport out there does a warm-up before playing. You wouldn’t find a UFC fighter who would walk in off the street and jump right in the ring and start fighting. The warm-up in going to be a little more involved and sometimes be done as a group.
We also have some very exciting news. Many of you have noticed some new faces in the gym. Some of those new faces are Bryan and Richelle Kemper. Bryan and Richelle are from Crossfit Alaska. They come from a well established gym and have lots of ideas and tons of experience. They are going to be helping me with programming the WOD’s. I believe there experience and ideas will take us to the next level. There will be some changes in the WOD’s and I hope you will embrace them and take advantage of the changes. I personally am very excited and ready to take my training up a notch.
The gym is just getting started. A year from know you will not even recognize it. We as trainers will do everything in our power to make this the best training facility in the area. If you as clients have any questions or suggestions please let us know.
As we continue to grow we need to make a few changes, which we feel will make your training even better. The first is to have people showing up on time. If you’re going to be at the 5:00 class we need to have you ready to go at 5:00. It is very frustrating for the trainer and the clients to have others walk in at 5:15. Having 2 or 3 different stop watches going for 3 different groups is very hard on the instructor. It also takes away from the WOD and the competition of CrossFit. From know on the warm-up will be done in the first 15 minutes of the hour, there will then be about 5-10 minutes of instructions and any questions about the workout will be answered. We will then have the WOD starting at 20-25 minutes after the hour. If the WOD is already going when you walk in you will be asked to wait until the next class starts. We are not trying to makes things difficult for people; we are just trying to make your training better.
The next change we are going to make is with the warm-up. From now on clients will not be allowed to train without a proper warm-up. There are hundreds if not thousands of articles out there saying how a proper warm-up is the best way to prevent injuries. A proper warm-up gets the muscles lose and increases your core temperature. CrossFit workouts are like a sport. And every sport out there does a warm-up before playing. You wouldn’t find a UFC fighter who would walk in off the street and jump right in the ring and start fighting. The warm-up in going to be a little more involved and sometimes be done as a group.
We also have some very exciting news. Many of you have noticed some new faces in the gym. Some of those new faces are Bryan and Richelle Kemper. Bryan and Richelle are from Crossfit Alaska. They come from a well established gym and have lots of ideas and tons of experience. They are going to be helping me with programming the WOD’s. I believe there experience and ideas will take us to the next level. There will be some changes in the WOD’s and I hope you will embrace them and take advantage of the changes. I personally am very excited and ready to take my training up a notch.
The gym is just getting started. A year from know you will not even recognize it. We as trainers will do everything in our power to make this the best training facility in the area. If you as clients have any questions or suggestions please let us know.
W.O.D
1st segment
2 rope climbs
2nd segment
5 ring dips or box dips
30 sprint strides on box
5 pullups
A.M.R.A.P in 15 minutes
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