Aug 10th & 11th – Nevada Police & Fire Games

Click Here to Register Now!

 

***PLEASE RESPOND TO THE EMAIL RECEIPT AFTER PURCHASE WITH DIVISION AND VEST COLOR ASAP!  (They come in black, olive green, or desert brown)***

SinCity CrossFit is hosting a Fitness Challenge in the 42nd Annual Nevada Police and Fire Games on August 10 & 11th, 2018. The Nevada Police and Fire(NPAF) Games is a non-profit organization that promotes competition with police and fire personnel. Once again we are inviting civilians (non policeman/fireman) to compete alongside the policeman and fireman!
The Nevada Police & Fire Games purpose is to provide various sports to help law enforcement and firefighter personnel to participate on a state level within their respective communities, through the development of physical and mental fitness, to promote good will and camaraderie among the players, to develop friendships through the years that will serve them in both their professional and personal lives.
What better way to achieve all of these things, than with a CrossFit competition!? CrossFit is the sport of fitness. Gymnastics, weightlifting, power lifting, plyometrics, running, rowing and all functional movements are part of CrossFit. We want to crown the fittest police/fire man and woman in Nevada!
The competition will consist of 5 scored events over the course of 2 days, testing their strength, speed, cardio, stamina, accuracy, agility, balance, coordination, power, and flexibility; and testing their workout capacity in different time domains. At the end of the day the competitor that performed best in all 5 events will be the winner! Only the top 32 athletes will get to complete workout #5.
There will be medals awarded for the top 3 in each division plus additional prizes as well! What better way to support these public service members that protect and serve our community every day, than to compete alongside them and push them to be the fittest they can be!
-There will be 3 options for civilian registration:

1)  Standard Registration = $99. This includes a Condor Sentry Plate Carrier (weight vest) with a Custom PnF Games Patch as well as a custom Nevada Police n Fire Games Pint Glass.

2)  Registration + Shirt = $119.  This includes everything in the standard registration along with a commemorative Nevada Police & Fire Games T shirt!

3)  Registration + Shirt + Plates = $149.    Everything included in the standard registration with the addition of the commemorative Police and Fire Games shirt + 2 custom metal vest plates for your Condor Plate Carrier! 

-There will also be an option for LEO and Firefighters to purchase the special edition Condor Sentry Plate Carriers with custom Nevada Police and fire games Patch 

4) LEO or FF (Vest only) = $49

– There will be 12 divisions:
Men’s Rx – Male Civilians
Women’s Rx – Female Civilians
Men’s Scaled – Male Civilians that can’t complete all Rxd movements
Women’s Scaled – Female Civilians that can’t complete all Rx movements
Masters Men – Male Civilians 40 years or older
Masters Women – Female Civilians 40 years or older

Registration is limited to 150 total spots, so be sure to register as soon as possible! Workouts for each division will be released in the coming weeks. If you register for one division, you can later decide to switch to another, once the workouts are released.

The following is a list of movements that athletes should be able to perform in a workout. The weights listed are the heaviest that might be used in the workouts. All athletes that register will receive an email to confirm your division and shirt size for the event!

Rxd Men/Women –
Front squat – 185/125lbs
Overhead squat– 155/115lbs
Deadlift – 275/185lbs
Power Snatch – 135/95
Clean and Jerk – 185/125lbs
Sumo deadlift high pull – 115/75lbs
Sandbag Clean – 150/90lbs
DB snatch – 50/35lbs
Kb swing – 70/53lbs
Chest to bar pull-ups
Toes to bar
Rope climbs
Box jumps, 30/24”
Handstand pushups
double unders

Masters and Scaled Men/Women –
Front squat – 115/75lbs
Overhead squat – 95/65lbs
Deadlift – 185/125lbs
Power Snatch – 95/65
Clean and Jerk – 135/95lbs
Sumo deadlift high pull – 75/55lbs
Db snatch – 35/25lbs
Kb swing – 53/35lbs
pull-ups
hanging knee raise
Box jumps or step ups, 24/20”
single jump ropes
handstand pushup with 2inch riser

WOD – June 7, 2018

Work Out of the Day


For time:
30 double unders
30 medicine ball cleans, 20/14lb
30 double unders
30 slapping pushups
30 double unders
30 1 arm db overhead walking lunges, 50/35lb
30 double unders
30 walking lunges
30 double unders
30 1 arm db overhead walking lunges, 50/35lb
30 double unders
30 slapping pushups
30 double unders
30 medicine ball cleans, 20/14lb
30 double unders

Post time to beyond the whiteboard.

 

 

WOD – June 6, 2018

This is the last Fit Challenge workout of the week!  Make sure to log your scores on beyond the whiteboard!

Work Out of the Day


“Hope”

3 rounds for max reps of:
1 minute burpees
1 minute power snatch, 75/55lb
1 minute box jumps, 24/20″
1 minute thrusters, 75/55lb
1 minute chest to bar pullups
1 minute rest
Post reps completed to beyond the whiteboard.

WOD – June 5, 2018

Happy Birthday Coach Sheena!

Work Out of the Day


Max Rep Unbroken Strict Handstand Pushups

or

Max Rep Unbroken Pushups

then,

As many rounds as possible in 20 minutes of:
50/40 calorie bike (buy in)
6 handstand pushups
9 toes to bar
12 db snatch, 50/35lb
15 situps
Post reps and rounds completed to beyond the whiteboard.

WOD – June 4, 2018

This week we are repeating the workouts for the Fit Challenge!  Make sure to log your scores on beyond the whiteboard app!


1 Mile Run For Time

then,

Find 1RM Front Squat

then,

“Heavy Full Grace”
For time:
30 squat clean and jerks, 155/105lb

Post load and time to beyond the whiteboard.

WOD – June 1, 2018

Today’s workout can be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                   

“Bulger”

10 rounds for time of:
150m run
7 chest to bar pullups
7 front squats, 135/95lb
7 handstand pushups
Post time to beyond the whiteboard.

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

July 22, 2018 – David Vanbuskirk Hero WOD Fundraiser

At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line of duty. On Sunday July 22 will be hosting a special Hero workout for one of our friends, David VanBuskirk. He was a member at SinCity CrossFit South and he loved CrossFit. He liked every kind of workout, and was always the nicest most humble guy at the gym. David was a true Hero; serving our community, going on hundreds of rescue missions, and giving the ultimate sacrifice doing what he loved, saving lives.

Officer David Vanbuskirk died July 22, 2013, during a nighttime air rescue mission in Las Vegas, NV. The DVB crossfit hero workout was created in honor of Dave. This year four gyms in the valley will host the event to raise funds for the non profit Friends of Air Support and Search and Rescue. The funds raised will assist full time officers in attending national and international symposiums and conventions that often go unpaid by the department. These seminars are invaluable in networking with other professionals in the business who are sharing information on accidents and lessons learned. Safety standards and techniques are ever changing in the industry and the rescue community benefits greatly when learning from others’ experience.

This year marks the 5th anniversary of our tragic loss. There will be a limited amount of participation entries for the 9AM start time, however several gyms have expressed interest in doing other start times. Please inquire with your selected gym for further information. The entry is $30 per person and includes an event t-shirt. The ability to donate or purchase t-shirts only is also available. Thank you to all the gyms and Las Vegas community for supporting the LVMPD SAR family!  

CLICK HERE TO REGISTER

 

“DVB”

(This workout may be completed in a team of 2)
For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope climb
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope climb
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope climb
Post time to beyond the whiteboard.
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

WOD – May 31, 2018

Work Out of the Day


3 minute amrep:
25/20 cal row (buy in)
10 box jumps, 24/20″
10 toes to bar

3 minute rest, then

3 minute amrep:
25/20 calorie bike (buy in)
10 box jumps, 24/20″
10 toes to bar

3 minute rest, then

3 minute amrep:
25/20 cal row (buy in)
10 db snatch, 50/35lb
10 situps

3 minute rest, then

3 minute amrep:
25/20 calorie bike (buy in)
10 db snatch, 50/35lb
10 situps

Post reps completed for each 3 minute cycle and total reps to beyond the whiteboard.

WOD – May 30, 2018

Work Out of the Day


Overhead Squat 5-5-5-5-5

then,

“CF Open WOD 11.4”

Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 lbs
10 Muscle Ups

Post loads and time to beyond the whiteboard.  

WOD – May 29, 2018

 

Work Out of the Day


Hang Power Clean 1-1-1-1-1-1-1

then,

                                                                                                                                                                

“DT”

5 rounds for time of:

12 deadlifts, 155/105lb

9 hang power cleans, 155/105lb

6 push jerks, 155/105lb

Post loads and time to beyond the whiteboard.  

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.