February 10, 2018 – 5th Annual Valentine’s Day Massacre Team Competition

Click Here to Register!  

All workouts and workout details will be posted here as they are announced!

The Valentine’s Day Massacre is back for the 5th year, and this will be the best one yet! This is the Team comp that everyone looks forward to each year in Vegas . It’s time to ask that special someone at your box if they want to throw down with you.

-This year we have moved the event to a bigger and better venue, The Slam Academy of Nevada!

-Once again there will be a scaled division this year. We will have 50 spots available for Rx Teams and 50 for Scaled Teams. See below for division weights and movement requirements.
-The cost is $139 per team
-There will be at least 4 workouts for all teams this year!
-Each team member will get a shirt, goody bag, a coffee mug, and priceless V Day workout pics

**Partial refunds will be allowed if requested at least 10 days before the event (minus t-shirt expense and processing fee, $50) and partner substitutions have to be made at least 10 days before the event as well.
Anyone signing up after January, 10, 2018 will not receive a t-shirt because the order has already been placed. **

***YOU WILL RECIEVE A RECIEPT BY EMAIL AFTER YOUR PURCHASE.  PLEASE RESPOND TO THE EMAIL ASAP with Athlete Names, Team Name, Shirt Size, and Gym. Also please have your partners create a profile on this site and fill out the waiver***

Movement Standards List:

Rxd Men/Women – (At least one of the teammates should be able to perform the following in a workout)
Front squat – 185/125lbs
Overhead squat– 135/95lbs
Deadlift – 225/155lbs
Power Snatch – 135/95
Clean and Jerk – 185/125lbs
Sumo deadlift high pull – 115/75lbs
Sandbag Clean – 150/100lbs
Kb snatch – 53/35lbs
Kb swing – 70/53lbs
Chest to bar pull-ups
ring dip
Ring or bar muscle ups
Toes to bar
Rope climbs
Box jumps, 30/24”
Handstand pushups
double unders

Scaled Men/Women – (At least one of the teammates should be able to perform the following in a workout)
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
Kb snatch – 35/25lbs
Kb swing – 53/35lbs
hanging leg raise
Box jumps or step ups, 24/20”
wall climbs
single jump ropes

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.