WOD – September 2, 2014

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***Gymnastics class has been cancelled this week***

The Whole Life Challenge Q and A Potluck is this Saturday!

Work Out of the Day

Hang Power Clean 3-3-3-3-3


“CF Team Series Event 4″

For time: 

30 calorie row

30 bar facing burpees

30 hang power cleans, 135/95lbs

Post loads and time to beyond the whiteboard.


10 rounds for time of:

100m run

10 kb swings, 53/35lbs

15 lunges

100m run

rest 30 seconds

Post time to beyond the whiteboard.

WOD – September 1, 2014

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Monday September 1st – Labor Day Schedule :

9am WOD and Basics

10am WOD and Basics

430pm WOD and Basics

530pm WOD and Basics

Work Out of the Day


As many rounds as possible in 24 minutes, in teams of 2:

800m run – buy in (together)

400m run backwards – buy in (together)

800m run – buy in (split)

400m run backwards – buy in (split)

12 box jumps, 24/20″

6 thrusters, 95/65lbs

6 bar facing burpees

Athletes run together on 1st 2 runs.  On 2nd 800m and 400m they alternate by running 200m sprints and accumulate the distance together.  Partners must alternate movements accumulating as many rounds as possible together during the rest of the amrap.  Post Griff time and rounds completed to beyond the whiteboard.  

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Also in honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.



As many rounds as possible in 24 minutes, in teams of 2:

800m run – buy in (together)

400m run backwards – buy in (together)

800m run -buy in (split)

400m run backwards – buy in (split)

12 box jumps, 20″

6 wallballs, 20/14lbs

6 burpees

Athletes run together on 1st 2 runs.  On 2nd 800m and 400m they alternate by running 200m sprints and accumulate the distance together.  Partners must alternate movements accumulating as many rounds as possible together.  Post rounds completed to beyond the whiteboard.  


WOD – August 30, 2014

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Monday September 1st – Labor Day Schedule :

9am WOD and Basics

10am WOD and Basics

430pm WOD and Basics

530pm WOD and Basics

Work Out of the Day






Make up a workout you missed this week


WOD – August 29, 2014

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Work Out of the Day


3 rounds for time of:
32 deadlifts, 185/125lbs
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15/10lbs

Post time to beyond the whiteboard.

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.


 Tabata Mashup

Kb squats, 53/35lbs


800m run (4 minutes)

Tabata Mashup

Down ups

V ups

Post total reps to beyond the whiteboard.

September 27, 2014 – Barbells For Boobs Fundraiser!

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September 27, 2014 – Barbells For Boobs Fundraiser!

Click here to reserve a workout time -

When:  Saturday September 27, 2014, 9am to noon!

Where:  SinCity CrossFit – 930 Wigwam Pkwy, Henderson NV, 89014


  • Fundraise-Use the donation link  below to donate online or donate at the event
  • Workout- ‘Grace’

30 Clean and Jerks for time

**Use the link at the top of this page to reserve your workout time

  • Bake Sale-lots of goodies!
  • Bikini Car Wash- at the event
  • Raffle- Purchase raffle tickets at the event and drop them in the prizes of your choice

***If you have a raffle item that you would like to donate, please email crossfit.sincity@gmail.com

  • Go the extra mile- You can create your own fundraising page on the Barbells for Boobs website and join our team, SinCity CrossFit

What:  Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.

Why: Change the statistics! Did you know that 1 out of 8 women in the US will develop breast cancer and that 7% of these women will be under the age of 40?

 “Why Barbells?” Sometimes one must lift something pretty heavy in order to achieve results!

Donation Link

Inspired by athletes everywhere, local communities come together, fund raise, and help us detect potentially life threatening breast cancer occurrences.

Barbells for Boobs has provided 10,516 procedures….detected 67 cases of breast cancer…and served 5,671 individuals….you can help make a difference!


Click the link below for more info on Barbells for Boobs!


WOD – August 28. 2014

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Work Out of the Day

As many rounds as possible in 25 minutes of:

500m row or 400m run

40 air squats

30 box jumps, 24/20″

20 kb swings, 53/35lbs

10 burpees

Post rounds completed to beyond the whiteboard.


Same as above

WOD – August 27, 2014

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Work Out of the Day

Push jerk or Split Jerk 1-1-1-1-1-1-1


As many reps as possible in 15 minutes of:

8 minutes handstand pushups

4 minutes situps

2 minutes pistols (one legged squats)

1 minute pushups

Post loads and reps to beyond the whiteboard.


10 rounds for time of:

250m row / 200m run

50′ broad jump / walking lunge

10 jumping pullups

10 pushups

*row and broad jump on odd rounds, run and lunge on even rounds

Post time to beyond the whiteboard.

Athlete Spotlight – Mike Gilchrist

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Athlete Spotlight – Mike Gilchrist
Athlete Spotlight
Name: Mike Gilchrist
Age: 45
Occupation: Supervisor of the Specialization Shop at Cashman Equipment Company.  We recondition all powertrain components; (engines, transmissions, torque converters, wheels, & differentials) for Caterpillar mining machines as well as Cat construction equipment in Nevada.
Single/married/family? Wendy & I have been married for 20 years.  We have 3 great kids; Gavin 13, Kayleigh 11, and Kenny is 9.
Favorite activity outside of CrossFit? Other than spending time with my family, and or just relaxing, I have fun competing in obstacle course races like the Tough Mudder & Spartan Race.
Favorite workout music? I would have to say House music because it usually has a driving beat without singing as a distraction.  Sometimes Max’s Rap choices are brutal! (like, Too Short) HAHAHA!
Do you follow paleo or zone diet? I used to follow a strict Paleo diet, but I was running out of energy too quickly.  Now I just focus on eating a clean, mostly Gluten-free diet with a Saturday cheat meal to stay sane and to give the kids a break as well.
Do you, or did you play any sports? I grew up playing Baseball (Go Dodgers) and football (Go 49ers).  I knew I couldn’t make a career out of it so I joined the Army soon after High School.  After that I just played in Rec leagues, and used to be an avid downhill mountain bike weekend warrior.  Now I’m happy with Crossfit and running in the Tough Mudder & Spartan Races.
How long have you been crossfitting? 3  years now.
How many times a week do you crossfit? Due to a demanding work schedule, I’m limited to working out 3-5 days during the week.  We are grateful that South offers open gym on Sundays, so now I can get in 3-6 workouts per week.
What is your favorite place to eat or cheat meal? My favorite cheat meal has always been Pizza.  My favorite place to eat too much of that is Grimaldi’s, great atmosphere sitting outside in the evenings with cocktails!
Which SinCity location do you workout at, and how did you get started there? I started at the main gym for about a year until I found out that South was opening up, which is about a mile from my house.  I also met Max shortly before it opened; I appreciated how motivated he was about it. So I have been at South since it opened. I remember the first couple of months when Max & Billy would pretty much flip a coin to see who would workout with me at 4:30, since I was the only one there.  I’ve met so many cool people here since then.
Favorite movement? I like all Olympic lifts, but my favorite would be Squat Cleans.
Favorite Workout?  There are so many that are great.  I still have trouble pacing myself at the beginning of longer workouts so my favorites would be the short and sweet ones like Grace, Isabel, Randy, and even Fran.  The longer Hero workouts are awesome too though, because they mean so much to me as a Veteran and my appreciation for their sacrifices.
Least favorite movement? My least favorite movement in a workout is without a doubt the Thruster.  It just destroys your body for the rest of the movements in the workout.
Why do you go to SCCF? From the first intro WOD and since - everyone I’ve met and all the trainers have been great.  Before SCCF, I had only ever worked out at Global gyms, the atmosphere there became stale and stagnate.  I felt like I was just showing up and punching the clock.  My strength and fitness levels have skyrocketed since joining SCCF.  I have had so much fun with my workouts these past few years; I would never go anywhere else.
Who is your favorite trainer? There is no way I could pick one trainer over another.  When I first started, TJ, Billy, and Bobbie were my first coaches.  Each one of them motivated me in a different way, and still do.  It was when I moved to South with Max I realized how motivated he is as a trainer (and how much of a clown he is as a friend), that helped make the workouts even more fun. 
What is something people would be surprised to know about you?  While in the the Army, I did a tour in the Gulf War and was shot through the foot on guard duty.  After 6 months of healing and therapy I was fortunate enough to get back to running PT every morning.  I was also selected (due to our PT scores) to compete with a Platoon in a team competition representing the 1st Armored division.  It was the Nijmegen Road March which is a 100 mile trek. 25 miles a day with 45 lbs rucksacks in the Netherlands. Our team took 3rd place that year.  Another fun-fact: my favorite movie this year was the LEGO movie.  I never get tired of it watching it with my kids.
How has crossfit improved your life? CrossFit has greatly improved the quality of my life in many areas.  I have a renewed inspiration for fitness. In my day-to-day life I just feel better.  I was finally able to convince my wife to try it out and ultimately join.  She has been a member for a little over a year now, so it’s something we can both enjoy and talk (and talk, and talk, and talk) about. It is important to us that our kids see fitness and good nutrition as a regular part of our lives.  
What or who inspires you the most? The biggest inspiration to me are the new members that decide to stay with CrossFit and move from basics classes to the WODs. We all know how intimidating some of the harder WODs look when we were new.  Also, it’s great to see our community come together for fund raisers or charity WODs.
Biggest achievement since you started/ what you are most proud of? I am most proud of my biggest achievement which was convincing my wife to try CrossFit (it wasn’t easy. lol). I am proud of her for sticking with it. Sharing our love of CrossFit has brought us even closer.       
What are your fitness goals for this year?  My goal this year is to finally take double unders more serious and be competitive with them in wods.  This is the one movement that has taken me out of the Masters Open the last few years.

WOD – August 26, 2014

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The new skills cycle starts today at 530pm!

Work Out of the Day


Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

Post time to beyond the whiteboard.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.


Complete as many reps as possible in the following sequence-

min 0-3:  10 wallballs and 15 situps

min 3-6:  10 wallballs and 15 situps

min 6-9:  12 wallballs and 18 situps

min 9-12:  14 wallballs and 21 situps

min 12-15:  16 wallballs and 24 situps

min 15-18:  18 wallballs and 27 situps

min 18-21:  20 wallballs and 30 situps

min 21-24:  22 wallballs and 33 situps

min 24-27:  24 wallballs and 36 situps

min 27-30:  26 wallballs and 39 situps

min 30-33:  28 wallballs and 42 situps

min 33-36:  30 wallballs and 45 situps

Wallball weight is 20/14lbs.  When the athlete can no longer complete the reps within the 3 minutes, the workout is over.  Post reps to beyond the whiteboard.

WOD – August 25, 2014

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The new skills cycle starts this Tuesday at 530pm!

Work Out of the Day

Max Clean + 3 Front Squats


“Hell of the West Qualifier WOD #2″

As many rounds and reps as possible of:

In 3 minutes -

-13 squat clean thrusters, 165/110lbs

-13 toes to bar

*If round is completed within 3 minutes, then another 3 minutes is added.  Athletes continue with same reps and time, until they can no longer finish within 3 minutes.




5 rounds for max reps of:

400m run

20 kb swings, 53/35lbs

max rep burpees

1 minute rest

Post burpees per round and total burpees to beyond the whiteboard. 

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