WOD – November 17, 2017

This is the last Fit Challenge Workout!  Saturday and Sunday we will be taking your final body fat measurement and after pics!  

Work Out of the Day

Find 1RM Clean and Jerk



21-15-9 reps for time of:

squat cleans, 135/95lb

ring dips

Post load and time to beyond the whiteboard.

WOD – November 15, 2017

This is workout #3 for the Fall Fit Challenge so make sure and log your scores!

Work Out of the Day

Find 1RM Snatch


2 rounds for max reps of:

1 minute wallballs, 20/14lb, 10/9ft

1 minute burpee box jumps, 24/20″

1 minute deadlifts, 225/155lb

1 minute burpee box jumps, 24/20″

1 minute rest

Post load and reps completed to beyond the whiteboard.

January 27, 2018 – Art of Breath Clinic

Click Here to Register

DATE: 27th January 2018
TIME: 8:30am-4pm
LOCATION: Sincity CrossFit
COACHES: Rob Wilson
COST: $300

What Is The AoB Clinic

The AoB Clinic is a 1 day practical learning experience that introduces the basics of
breathing anatomy and physiology. You will learn how to utilize different breathing
protocols to positively impact your performance, recovery, and overall health.
The AoB Clinic will give a broad overview of how we can use breathing to wake up, slow
down, speed up, warm up, open up, and even perform at higher levels and recover faster.
If we don’t breathe, we die. Although we all know this simple fact breathing remains the
most underutilized component of health and human performance. The Art of Breath
(AoB) is a program developed to give participants an experience based understanding of
how breathing can affect both short term performance and long term health.
Through a variety of simple and effective teaching tools we will help illuminate this
powerful practice and help you grab this low hanging fruit. The AoB purpose is to help
facilitate a deeper understanding of the physiological process so that each person can
ultimately tailor their own breath practice to his or her individual needs.


8:00 Check in
8:30 Introduction + Short Breath History
10:00 Basic Autonomic Nervous System (ANS) Overview + Practical Work
11:00 Practical Breathing Mechanics + Protocols + Practical Work
12:00 Lunch (Packed lunch encouraged)
12:45 Practical Physiology + Practical Work
2:00 Testing + Application
3:30 Questions
4:00 Closing Remarks
*Note – depending on size of Clinic and amount of questions Clinic may go until 5:00
Attendees will receive a printable
handout to bring and use to take notes
if they require plus will receive a
certificate via email after completing
the clinic.

WOD – November 14, 2017

Work Out of the Day

Max Set of Strict Handstand Pushups


“FC WOD 2”

As many rounds as possible in 15 minutes of:

5 handstand pushups

10 toes to bar

30 double unders

Post load, reps, and rounds completed to beyond the whiteboard.

WOD – November 13, 2017

This week we are repeating the workouts for the Fall Fit Challenge!  On Saturday and Sunday we will have the Inbody 9000 body comp analyzer at the gym to measure your results.  Make sure and log your workouts on beyond the whiteboard so we can see who improved the most!

We are really proud of our teams that competed this weekend at the Proving Grounds Hero WOD Competition!  Chris and Matt were solid all day long and finished 5th overall in then mens division.  Kaylee and Terra’s form was on point, and they came in 4th place and were just 1 point away from 3rd.  Christina and Michelle finished 2nd in the womens division!  They were fun to watch as they left it all out there on every single workout.  Heather and Anthony made a great comeback to finish in 2nd place in the mixed division.  They were first place in the buddy carry and pushed so hard to take that 2nd place.  It was Anthony’s first CrossFit comp and he crushed it.  Sarah and I also came back from an 8th place finish to win the next 4 events and take 1st place.  Great job Sarah!   Thanks to CrossFit Culmination for hosting a fun event on Veterans Day with proceeds going to Wounded Warrior Foundation.

Work Out of the Day

Find 3RM Front Squat 



21-15-9 reps for time of:

thrusters, 95/65lb


Post load and time to beyond the whiteboard.

WOD – November 11, 2017

Happy Veterans Day!  Come down to CrossFit Culmination to watch our athletes compete in honor of all our service men and women around the world!

Work Out of the Day

“Monti”  (in teams of 2)
5 rounds for time of:
50 step-ups, 45/35lb barbell, 20″
15 power cleans, 135/95lb
50 step-ups, 45/35lb barbell, 20″
10 power snatches, 135/95lb

Post time to beyond the whiteboard.

WOD – November 10, 2017

Happy 242nd Birthday to The United States Marine Corps!  Come celebrate by completing a workout named after a Marine that gave the ultimate sacrifice.  Free beer for all veterans after the workouts today!  Workout times are 8am, 930am, noon, 430pm, and 530pm!  Wear RED on Fridays!

Work Out of the Day

Schmalls”           (This workout may be completed in teams of 2)                                                                                                                                     

For time:
800m Run
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 53/35lb
10 Handstand push-ups
800m Run

Post time to beyond the whiteboard.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

WOD – November 8, 2017

Work Out of the Day

Max Effort Strict Pullups 


5 rounds for max reps of:

1 minute strict pullups

1 minute ring dips

1 minute row for calories

1 minute handstand pushups

*10 second transition time between each movement

Post reps per movement and total reps to beyond the whiteboard.