September 26, 2009

***Fight Gone Bad IV is today at 10am, 2pm, and 5pm!  It’s still not to late to register and come workout and raise money for a 2 great causes: The Wounded Warrior Project and Athletes for a Cure***

Work Out of the Day

 Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.



Hope to see all you guys there today.  Bring your family and friends to support you and cheer you on.  Even if you can’t make it in you can still help by clicking here and donating.  If you need some extra motivation to hit this workout with everything you got, click here and read the blog at CrossFit 324. 

September 25, 2009

***Fight Gone Bad IV is this Saturday!  Click on the events link to find out how you can help us and the whole CrossFit community raise money for The Wounded Warrior Project and Athletes for a Cure***

Work Out of the Day

Make up a workout you missed this week



For time:
Snatch 135lbs/93lbs, 30 reps


Only 1 more day til Fight Gone Bad 4!  CrossFit boxes all over the nation are teaming up to raise money for The Wounded Warrior Project & Athletes for a Cure (Prostate Cancer Foundation).  Register here to participate in the workout on saturday, or if you just want to donate but can’t make it in.  You can also click here to see who is participating from SCCF and donate for them.  Tell all your friends and family to come down and support you while you crush this brutal workout for a good cause.  We will also be accepting donations at the event.  For more info click on the event link to the right.

Fight Gone Bad IV Fundraiser




Fight Gone Bad IV
When: 10am, 2pm, 5pm Saturday, September 26th
Where: SinCity CrossFit, 956 wigwam pkwy #100, Henderson, Nv 89014

What: A fundraiser and workout event, benefiting the Prostate Cancer Foundation, and the Wounded Warrior Project, with food, drinks, and awards

How do I participate?

Easy, just commit to doing the Fight Gone Bad workout with us on September 26th and start collecting donations!  Follow these steps below:

  • Go to the Fight Gone Bad IV website to register as an athlete:
    • Either click “Register” from the FGB4 homepage or click this direct link
    • Select “Join Existing Team”->Nevada->SinCityCrossFit
    • Fill out the rest and you’re ready to go!
  • Email friends, family, and coworkers letting them know that you’ve stepped up and committed to do a brutal workout for charity.  We’re competing with every other CrossFit to raise as much as possible.  Raise $150 and the FGB4 organization will send you a shirt!

Show up at 10am, 2pm, 5pm on September 26 ready to hit Fight Gone Bad hard with your friends at SCCF!  We’ll have some post workout recovery food, drinks, and prizes for the top performer in the workout, as well as the top fundraiser!

Still have questions?  See below…

What is Fight Gone Bad?

Quite simply, Fight Gone Bad is a workout, designed to mimic the time and duress of a mixed martial arts bout.  There are 5 stations, and athletes spend one minute at each station, getting as many reps at that station as possible, and move on to the next one with no rest in between.  After each station is visited (5 minutes in), there is 1 minute of rest.  This cycle is completed 3 times total.  The 5 stations are:

  • Wallball: 20lb/10ft for men, 16lb/8ft for women
  • Sumo deadlift high-pull: 75lb for men, 55lb for women
  • Box Jump: 20″
  • Push Press: 75lb for men, 55lb for women
  • Row: Calories

Like every CrossFit workout, these are the prescribed weights, but they can be scaled to each person’s fitness level.

What is the Fight Gone Bad Fundraiser?

Started just 3 years ago, the Fight Gone Bad Fundraiser has raised over $1 million to date for The Prostate Cancer Foundation, and The Wounded Warrior Project.  Basically, CrossFit gyms across the nation all host the Fight Gone Bad workout on September 26th, and all of the participants in the workout generate donations for their team leading up to the event.  The goal this year is to raise $1 million.

I’m not a member of SCCF and haven’t done CrossFit before, can I still participate?

Yes.  You can still register and be on our team.  We will go over the workout with you and scale it appropriately as needed. 

Can I just come to spectate?

Yes of course.  Come cheer on our athletes and donate for a great cause.

I can’t get to the workout, but want to help!

You can still help SinCity CrossFit raise as much money as possible!  Just Click Here to donate for anyone on our team, and help two great causes!   Type in SinCity CrossFit and hit search.  The names of the athletes participating will show up and you can pick which ones you want to support.  You can even register yourself and donate, whether you are doing the workout or not.  If you want to come but not work out, spectators and helpers are always welcome! 

September 23, 2009

Work Out of the Day


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pullups completed for each round and total


September 22, 2009

Work Out of the Day

For time:

1 mile run

9 clean n jerk, 155lb/103lb

40 squats

15 squat cleans, 155lb/103lb

30 ring dips

21 power cleans, 155lb/103lb

20 burpees

27 deadlifts, 155lb/103lb

10 handstand pushups


September 21, 2009

Work Out of the Day

“Karen’s Baby’s Daddy”

For time:

75 wallballs, 20lb/15lb

500m row

50 boxjump-wallballs*

40om run

25 squat clean wallballs**

*Jump on a 20″ box up against the wall while holding medball.  Then throw the ball to the 11ft target using a thruster or push press

**Perform a medball clean immediately followed by a wallball shot to the 10ft target


Congratulations to Krystle and Tiffany who completed their Level 1 CrossFit Certification this weekend at CrossFit Marina in Huntington beach, Ca.  There is a wealth of knowledge to be gained at a level 1 cert.  Who else is getting certified soon?  Have you thought about attending a cert?  What is stopping you?

Sept 20, 2009


We have updated our schedule, make sure and check the link.

2:oopm Class Today

Make up a workout you missed


In my opinion the current state of the fitness industry is a joke! This picture pretty much sums it up. If you have any friends that are currently waisting time in one of these globo-gym systems, please do them a favor and tell them about CrossFit.

September 18, 2009

Work Out of the Day

Three rounds for time of: 

20 Toes to Bar
1 rope climb, 15ft (or 10 rope pullups)
30 box jumps, 24″/20″
50m sprint, 10 gal/5 gal
30 ghd situps (0r 50 abmat)
1 Rope climb
20 pullups
50m Walking lunge
The 50m sprint is a farmers carry with 2 water full 5gal water jugs.  Must hold open jugs by the top.  Dropping the jug and spilling water = 10 burpees. 10 gal for men, 5 gal for women.