The public is invited to the 4th annual Nick and Ryan Hero “Workout of the Day”. Saturday, August 12, at 9:00 am, Black Hills Crossfit (BHCF) will host an event to honor the sacrifice of Rapid City Police Officers Ryan McCandless and Nick Armstrong, who died in the line of duty six years ago.
Hero Workouts of the Day in the Crossfit world are meant to be difficult. Participants work hard in the memory and honor of Ryan and Nick’s sacrifice. Do not be discouraged if you cannot perform some of the movements listed. There will be several BHCF coaches on hand to assist or modify the workout.
Nick and Ryan
2 Laps Farmer’s Carry (Kettlebells)
The 5 rounds for time of:
5 Strict Pullups
7 Box Jumps
7 Deadlifts
6 Front Squats
3 Shoulder to Overhead
9 Burpees
Black Hills CrossFit is hosting the 4th Annual Nick and Ryan Hero Workout on Saturday, August 12th, 2017 beginning at 9am. There is no charge for this event, just show up at Black Hills CrossFit and be ready to work out! If you have questions, contact Sgt. Jason O’Cilka is PCSO Patrol. You can also contact Will Williams on Rickie Amisone at Black Hills CrossFit at 605-718-7558.
