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.

2017 Police and Fire Games Results

The 2017 Police and Fire Games SinCity Fit Challenge have come and gone!  It was such an exciting event and we hope all the competitors, spectators, vendors, and voulunteers had a great time!  We had over 100 athletes complete 6 scored events all in under 8 hours!  I think the event gets better each year because of our awesome community.  And the level of competiton goes up every year as well.  The overall mens winner, Ryon Anderson; all around badass and super nice guy, told me that his first exposure to CrossFit was at our box at the 2012 Police and Fire Games.  He was in town from Virginia to compete at the Police and Fire Games boxing tournament.  He won gold and came down to our box to watch his friend compete at CrossFit.  He said he was so impressed by the events, the athletes, and the community that he wanted to start crossfitting right away.  That year the clean n jerk ladder ended with a 255lb bar, and this year the snatch ladder ended with a 275lb bar!  Now he is 35 and he was the fittest man in NV this past weekend.  This kind of story is so awesome to me and is why I love putting on great competitions and competing myself so much.  All you athletes that competed should be proud of yourselves because you have helped inspire and motivate someone watching to start crossfitting, or competing, or to just become the fittest version of themselves.  

I have so many people to thank that made this event possible:  

-my wife Sheena for putting together the goody bags and running the front desk all while taking care of baby Lincoln
-Krista for promoting the event on social media and getting all the judges together  
-Bobbie for helping me do all the behind the scenes stuff and doing a great job managing the athletes and judges
-Lance and his crew for making sure all the equipment was there for every heat on time
-Jarett for keeping a watchful eye on all the reps with me as head judge (and I know he will be back on the podium next year)  
-Veronica for being so quick and accurate with the scoring and Bjorn for developing the leaderboard
-thanks to Candace for videoing every single event, in a hot ass box, while pregnant, and streaming them live on fb
-Ray for taking sweet pics all day long so the athletes can have some memories to share with friends (all pics coming soon)
-Rand for getting all the police officers and fireman to come down and for holding it down on the mic
-DJ Andy Gil for making sure the box was bumpin all day long,
-Zert for donating the vests, Condor Outdoor, SFH, and Live sore for all the awesome prizes that were donated
-LJ for helping move bleachers and equipment  
-Thanks to TJ at South SinCity CrossFit Mike Springer at CF Henderson for letting us borrow equipment so that we could run big heats.  

Most importantly thank you so much to all the volunteers.  Thanks to Jolain, Nikki, Rhonda and others who helped with all kinds of stuff from cleaning to scoring to helping at front desk.   And last but not least, thanks to our badass team of judges that were out there counting reps and no repping all day long.  Amy G, Dorottya, Wendy, Christina A, Lisa F, Dani, Jen P, Samantha, Jessica C, Lynette, Meagan A, Jeseca R, Jen G, Kansas, Yasmin, Tommy, Thomas, Eric K, Cody, Justin S, Ross S, Ken, Tim W, Travis G, Dan G, Tim H, Scott O, Bryan A, Renee, and Will, we could not have done this event without you all.  Judging is not easy, especially with so many different movments and different kinds of workouts, but you all did a great job.  I hope you all had fun and would like to judge again in the future, and I know some of you were motivated to step up and compete next time!

Here is a recap of all the winners in each division – (all the leaderboards can be seen on our mainpage at sincitycrossfit.com)

Scaled – I am really proud of Maryann, PJ, Shanna, Charlene, Cici, Kaylee, Julie, and Michelle for competing, some of them for their first time, and giving their best.  Maryann Prd her 800m run with a vest, PJ got her first handstand pushups, and Cici Prd her snatch at 105lbs!  Julie made it to the final workout and Michelle finsihed 5th place overall.  It’s great to have so many competitive ladies at our box!  The scaled division was a lot of fun to watch.  Jessica Fraser (SCCF) was 2nd in the hspu workout and 3rd in the vest workouts and finished 3rd place overall!  Heather Presgrove (SCCF) just missed 1st place by 1 point!  She won 3 events including the deadlift workout and completed the final wod in just 2 minutes and 7 seconds!  And the overall winner in the scaled division was Kara Andrade (CF Double Down) she had the fastest 800m run and the most reps on the sandbag wod.  On the men’s side 
Blake Orenshaw, Jon Perry, Mike Sim, Daniel Mona, Eric Anderson, Danny Bell, and Kyle Carter worked hard on every event.  Sim won event 3 and was the only scaled guy to snatch the all 10 bars.  Kyle made it to the final workout and he came in 3rd on the snatch ladder.  Winning the vest workout and the handstand pushups and placing 3rd overall was Bret Fraser (SCCF)!  And Dean Renholm (SCCF) was consistent on every workout and it got him to the podium in 2nd place.  And the winner of the scaled division once again is Kris Rosana (CF Double Down).


Masters –  Anna Smith placed 4th place overall and finished out the day strong with a 2nd place in the final wod!   3rd place goes to Kelly Reid (SCCF) who was super consistent all day long and had two 2nd place finsihes.  In 2nd place was Rosa King (Henderson PD) who won the sandbag wod and had the fastest run.   But Kim Springer (CF Henderson) was just too good.  She won 4 workout and never finished lower than 3rd in any event!    Jeff and Brent both did great placing 10th and 12th in the mens division.  Shout out to Bruce Stacy (SCCF) for placing top 5 in every event and finishing 3rd overall!   Moacir (Brazilian Federal PD) was 2nd place and he came all the way form Brazil to compete.  Finally, John Schleifer (Outcast CF) won 1st place, and was one of the only athletes all day to finsih event 1, and the final wod only took him 91 seconds! 

RXd – Props to Frankie Gomez, Chris Ackley, and Matt Padilla for stepping up and taking on the challenge of the Rx division.  Chris and Matt were battling eachother all day and Matt just edged him out ny 2 points to get 9th place overall.  Tony had 3 top 5 finishes and got 8th overall in his first individual CrossFit comp.  Derrick also had a good day with a 2nd place on the hspu wod and 3rd place on the run, finshing 4th overall.  3rd place goes to Justin Field (Las Vegas Fire) with his best placing on the final wod in 3min flat.  Marcos Rivera (CF Max Effort) had three 1st place finishes, which would have been enough to win most comps, but it landed him in the number 2 spot.  Our overall fittest male came all the way from West Virgina and he won the vest workout and the deadlit workout, and he was top 5 in every event.  Congratualtions to Ryon Anderson (W Virginia St Trooper), the fittest police officer and overall winnner this year.  

The ladies Rx division was a close battle all day long.  I want to give a shout out to Reahana Senk for finishing 4th place overall and just missing the podium.  She got stronger physically and mentally as the day went on, and she finished top 5 in the last 3 workouts with a win in the hspu event.  Our 3rd place lady was very consistent and was 4th in the snatch event, even though she was the smallest athlete.  She also won the 1st event and the last event.  Great job Nikole Shrigley (CF Max Effort).  The battle for 1st place was super close all day long.  Brittany Hogeman (SCCF) beat Sarah Viets (SCCF) on the run by 1 second, and then Sarah won event 2 and they were tied up.  Then Sarah won the deadlift wod and was the only woman to snatch all 10 bars on the snatch ladder, and Brittany was right behind in 2nd place on both.  Brittany then took event 5 by 2 spots over Sarah, which means they were tied for 1st going into the final event.  The lead kept switching back and forth on that workout all the way through the muscle ups and at the end it was 1 muscle up that seperated the two and it was Sarah coming squeaking out the victory.  They are both fierce competitors and it’s going to be fun to see them battle all year long heading into next years open and regionals.  They showed great sportsmanship and are great examples for our members to look up to.  Great job ladies!

I would like to thank all of our sponsors once again:  Aaron Mauldin at Zert, Condor Outdoor, Live Sore, Jessica at Freeman Carpet Service, Drip Drs, Fitaid, Stronger Faster Healthier, Lyft Rx, Star Nursery, and Sting Alarm. 

Lastly, I hope everyone had a great time whether you competed, volunteered, or came to watch and cheer on your friends.  Please give us any feedback whether it is postive or negative.  We want to make our events bigger and better every year.  We love bringing together the Vegas CrossFit community, improving the level of fitness, and forging freindships that will last forever.  

Nov 4th – Enderton Strength – Weightlifting Seminar


Level 1 Enderton Strength Seminars (ESS)

This seminar is dedicated to teaching both the Snatch & Clean and Jerk. It is a combination of lecture, demonstration & hands on instruction. The Enderton Strength Seminar is for anyone regardless of their current abilities. It is for weightlifters, crossfitters, & anyone looking to improve on their Snatch & Clean & Jerk!

The Level 1 Seminar is 80% about technique & 20% about programming (for CF and Weightlifting). There is also a segment where we watch film and discuss different techniques. There isn’t just one way to lift. We talk about them all!

The timeline of the LEVEL 1 SEMINAR:
11-1130: Introduction + Broad Lecture
1130-230: Snatch Lecture, Drills, Max Out
230-3: Demo (Jared maxes out)
3-430: Clean&Jerk, Drills, Max Out
430-5: Squatting, Flexibility & Programming Lecture

  • Cost of Level 1 ESS: $150
  • Cost of Men’s T-Shirt or Female Tank Top: $10 (Put size in comments section of order)
  • Lunch is not provided so prepare to bring your food for the day or to eat over the lunch hour

What will this seminar teach you?

“Give a man a fish and he will eat for a day. Teach a man to fish and he will eat for a lifetime.” This quote is the entire reason I created ESS. I want YOU to be equipped with the knowledge to be able to self diagnose your problems in the future! I want you to have a lifelong journey with your lifting. No, you won’t be a “know it all” in weightlifting after one day of an ESS. In fact, I still learn new things every day. However, you will have a much better understanding of the lifts and WHY I recommend lifting that way!

  • Proper setup position
  • Dynamics of the 1st, 2nd, and 3rd pulls
  • How to have SPEED under the bar
  • How to find your optimal receiving position
  • How to improve flexibility in your bottom position
  • Jerk technique (split and power)
  • Optimal Back Squat technique
  • How to keep your elbows higher on the clean
  • How to program the lifts into your training
  • How it will make YOU a better crossfitter
  • Unique coaching cues
  • Attacking weaknesses (Early arm bend, coming on your toes)
  • Programming weightlifting workouts for crossfit

Jared Enderton, a native of Graettinger, Iowa is a nationally ranked weightlifter, crossfitter, and GRID Athlete for the Baltimore Anthem. He has trained at numerous locations, including: California Strength, Average Broz, Mash Elite, and the Olympic Training Center. As a high school wrestler in Iowa, he won a State Title and also earned All-American honors. After high school, Jared competed in Strongman and Powerlifting competitions for 3 years before picking up Olympic Weightlifting in 2010. Most recently, he competed in the 2016 Crossfit Games Regionals.

Jared is the Head Strength Coach for the TeamUSA Sprint Cycling Team at the Olympic Training Center in Colorado Springs, CO. Jared has also been coaching CrossFit since 2010 at various locations. Jared also travels around the country teaching Enderton Strength Seminars, focusing on tying in Weightlifting with CrossFit.

Jared completed his undergraduate studies with honors at the University of Northern Iowa. Jared’s certifications include: Bachelor of Arts in Exercise Science, American Council on Exercise, ACE-Fitness Nutrition Specialist, CrossFit Level 1, International Kettlebell & Fitness Federation, and USA Weightlifting Sports Performance.



Athlete Spotlight – Tommy

Name: Tommy Delgado
Age: 36
Occupation:    teacher/Student
Single/married/family?     Married, w/ two girls 5 and 1.
Where are you from?      Born in Colombia, raised in the South Bay (Torrance, Redondo, Hermosa)
Favorite activity outside of CrossFit?    Playing basketball, running, spending time with my girls…
Favorite workout music?      I make my own playlist on Spotify… Hip hop, some house, and country
Do you follow paleo or zone diet?     Currently I am doing Zone but I’ve done Paleo also.  Seen my best results with the Zone diet.
Do you you, or did you play any sports?    Played a little football and basketball in high school.  But now I just play ball recreationally
How long have you been crossfitting?     First time I signed up was in May of 2012… Wasnt in the gym consistently at the beginning, but always found my way back. Was not a big a crossfit believer when I first started, but my wife (Michelle Delgado) kept me interested.  She’s the reason I’ve stuck with it for so long.
How many times a week do you crossfit?   I use to be at main at least 4 to 5 times a week in the past, but since our schedules have gotten busier and since I tore my rotator cuff I try to get in at least 2 to 3 days a week.
Why did you start training at SCCF?  My wife started in October of 2011 and she kept pushing me to go and I saw how hard she worked and the results she got.  Once I tried it I enjoyed the workouts and the competitiveness.  But once I started I was hooked… I did metcon for a long time and then decided to make the move to WOD’s, and im glad I did.
Favorite movement?  before I tore my rotator cuff it was power cleans and kipping pull-ups… when I was able to get kipping pull ups for the first time I was pumped it was a great feeling.  Now, id say deadlifts and anything running related and rope climbs since in the last few months I’ve been able to start doing them. (HUGE moment for me, all credit goes Jarret!) Lol.
Why do you go to SCCF?  Ever since I started going to SCCF I feel like I’ve seen the best results from working out.  I enjoy competing against myself and pushing my limits. And it’s pretty cool that their is such family oriented environment. The coaches are great and they motivate and push you to maximize your potential.
Who is your favorite trainer?  Hmmm… My favorite when I started was TJ, but he’s at South now.  But honestly everyone is awesome and has your best interest in mind.  Every single one of the has taught me something that Ive used to get stronger and in better shape.
What is something people would be surprised to know about you?  Previous to being a student and teacher I was in law enforcement.  Still love the profession to this day, but just not for me anymore.
How has crossfit improved your life?  Where do I start.  Being that out of high school I was 300 lbs + Ive always had to battle genetics and myself when it came to managing my weight.  When I started at SCCF i was about 250 lbs, and today I’m 195 and still grinding to get stronger and in better shape.  Crossfit keeps me motivated to improve my quality of life and through SCCF I’ve learn to eat better and healthier which subsequently has improved my health and life.  What you put into your body is SO IMPORTANT and over time crossfit has taught me to be smarter about my diet.
What or who inspires you the most?   At the risk of sounding cheesy, id say my wife and my two little ones.  My wife is a lifer when it comes SCCF she’s made so many improvements physically and strength wise over the years, all I’m trying to do is keep up, lol.  She’s at the 5 am class religiously and if she’s traveling for work she’s finding a box wherever she is looking to get her workout in before she hits her work day.  And when I say my girls, they motivate to stay healthy, live healthy and get stronger so I can see them grow up and not miss any important moments in their lives.  Ive had family pass away from strokes that were weight related and I always swore that wouldn’t be me.  Im glad that Ive finally found something that enjoy doing that keeps me motivated and working out.
Biggest achievement since you started/ what you are most proud of?  Id say being able to lose over 50 pounds and being able to keep it off.  Its been a bumpy road specially after my shoulder injury.  I stayed away for 6 months in fear of getting hurt again, but once I got back in with the help of all the trainers I’ve been able to re gain all the momentum I lost while I was away. Oh, and coming in 2nd in one of the challenges was also a big deal for me! Lol.
What are your fitness goals for this year?   To continue to get stronger even while my shoulder is injured, and after I have surgery to get even stronger.  And to keep pushing myself to my limits while still listening to my body so I don’t hurt myself again (my injury was a product of me not listening to my body). And to have a six pack by November because I made a bet with some friends that I CANNOT LOSE!!!! Ahahaha.

Athlete Spotlight – Resa

Athlete Spotlight –  This weeks athlete spotlight is on Resa who just finished her first ever CrossFit Open and Qualifed for the Masters Regional placing 73rd in the world!  
Name:  Resa
Age:  55
Occupation:  waitress 
Single/married/family?  married...2 great kids…16 year old son…and 12 year old daughter….
Favorite activity outside of CrossFit?
Shopping, painting ,fixing up my house…bike riding on weekends.
Favorite workout music?  mostly country, I  like hiphop, just hate that rap shit. ..and hate Derek’s music ..lol..
Do you follow paleo or zone diet?
NO..I’m vegan…been vegetarian for like 20 years, than total vegan for 3..never felt better in my life..
Do you you, or did you play any sports?
No..wish I did..just loved to bike ride and go to the gym…
How long have you been crossfitting?
About 4 years..but 3 years I just did metcon…
How many times a week do you crossfit?
I was only going about 3 or 4..but the last couple of months…5 to 6
What is your favorite cheat meal?
Why did you start training at SCCF?
Jen G got me to try it…I was getting bored with the gym and was looking for something new..
Favorite workout?
When we do team stuff..I like that..
Least favorite movement?
Frigging overhead snatched squat thing…hate that
Why do you go to SCCF?  So I don’t kill myself..it’s my Happy place…i love it..
Who is your favorite trainer?
Well I remember when it was luke..then bobbie, and Derrick. .I love derrick, now it’s Jarett  and Billy…everyone of your trainers are awesome. .love everyone…
What is something people would be surprised to know about you? ….that I hate to go to places with a lot of people..I’m pretty shy….and am a homebody…
How has crossfit improved your life?
. Soo much..gave me soo much more confidence and made me have goals like I never really cared about..made some awesome friends, I just look forward every morning to coming here..
What or who inspires you the most?
People with disabilities that do crossfit and older people Cuz it’s really hard sometimes, lol..and Billy for loving his job and always wanting to make us better and stronger. ..
Biggest achievement since you started/ what you are most proud of?
Well it only took 2 years to double under and years to kip a Frigging pull up. .still working on kipping toes to bar..got ring dips after 4 years…lol and finally lifting a little heavier….I’m a little slow,,,but I don’t give up…ohhh and I did pistols today…wowww didn’t know I could do that!
What are your fitness goals for this year?
To beat those old bitches and go to the crossfit games, for the masters …Thank you Billy for putting a fire up my ass  and making me do the open.  If I can do it….Anyone can…any age.  Just need to believe in yourself….And have a great coach and gym..and I do.  SCCF.

Athlete Spotlight – Jessica

Athlete Spotlight

Name: Jessica Fraser
Age: 28
Occupation: Stay-at-home mom of two kids
Favorite activity outside of crossfit: Camping.  I love being outside.
Favorite workout music: I like older hip hop like Tupac and biggie. Salt-and-peppa always gets me pumped up too.
Do you follow paleo or zone diet? I try to follow zone as much as possible, and I eat as clean as I can.  If it has a food label, don’t eat it.  But I’m a former fast-food junkie so it’s hard to stick with it all the time.
Do you you, or did you play any sports? I’ve always been pretty active for most of my life. I did competitive cheerleading in junior high and high school.  I also trained in tumbling and gymnastics during that time.  A little bit of softball growing up too.  After High school I didn’t do a ton of regular exercise, mostly just drank beers and hung out with my man lol.
How long have you been crossfitting: I started at Basics in April 2014 and started doing the WODS regularly for about 6 months. I do 5 wods a week.
Favorite cheat meal ? Doughnuts or pancakes.  It’s crazy that these things are considered breakfast foods lol.
Why did you start training at SCCF? I started coming to SCCF to lose my baby weight. I would always see crossfit chicks around town with killer bodies so i knew it could work.  So i yelped crossfit gyms on my computer one night and you guys were the closest gym to my house with good reviews.  I got really lucky to have an amazing gym so close to where I live.
Favorite movement/ workout: I like doing anything that involves gymnastics movements like kipping pull-ups and hand-stand push-ups.  I also really like climbing the rope! My favorite lifts are back squats and split jerks.
Least favorite movement: ROWING! And lately, I haven’t been liking kettle bell swings 
Who is your favorite trainer: I honestly think that all of you guys are incredible teachers.  I used to go to the evening WODs with Billy and I learned so much about good technique from him.  Also, he has a more militant style when he coaches a WOD which works really well for me because it makes me push harder during a workout.  Nowadays, I primarily work out with Derrick and he is really great at explaining proper form on difficult lifts.  Working out at 6:00 am can be tiring sometimes, but I love my crew that I workout with, including coach Derrick!
How has CrossFit improved your life? crossfit has had such a positive impact on my life.  Obviously, the physical results are amazing.  But I love how good mentally/emotionally I feel since I’ve started doing crossfit.  Also, everybody at SCCF (members and trainers) are so dang nice.  There is a ton of positivity at our gym.
What or who inspires you the most? My Husband Bret is my inspiration in life.  He is awesome.  He does’t do crossfit, but whenever I come home and tell him all about the WOD he acts super interested lol.  i feel like I hit the lottery with him. 
What is the biggest achievement since you started/ what you are most proud of? finally getting a pull-up without a band. And winning the diet challenge was amazing!
What are your fitness goals for this year? compete in a crossfit competition, snatch 100 lbs.



Athlete Spotlight – Megan

Name: Megan Schafhausen
Age: 27
Occupation: New Grad Nurse! & Neuromuscular Massage Therapist
Single/married/family? Happily taken
Favorite activity outside of CrossFit? I am from Southern California, and love hanging out at the beach, and doing anything outdoors! Paddle boarding, hiking, rock climbing are some of my favorites.
Favorite workout music? I honestly have no preference as long as its upbeat and fast to keep me going!
Do you follow paleo or zone diet? I have tried the paleo diet for challenges but haven’t stuck with it 100%. I do try to eat clean most of the time, especially during the week. The weekends are the hard part because I love going out to eat, cooking, and baking.
Do you you, or did you play any sports? I did gymnastics for 10 years from age 5-15 and then did pole vault for a few years in high school. Anything upside down keeps me happy!
How long have you been crossfitting? 2.5 years
How many times a week do you crossfit? It was tough to keep up during nursing school but my goal is usually at least 3x/week. If I had it my way all the time, I would love to be there 5 days a week.
What is your favorite cheat meal? As a meal probably Italian food – I love pasta and bread but try not to eat them all the time. And dessert….Frozen yogurt !!!
Which SinCity location do you workout at, and how did you get started there? I work out at Main– and I started there a little over a year ago after moving to Las Vegas for nursing school. After trying a workout there I was impressed with the depth and range of all the athletes. I knew coming to this gym that I would get a push from all the amazing and strong women that I hadn’t previously had. I love that everyone is so supportive, encouraging, and athletically talented! Having SinCity as my gym in Vegas has added a lot of consistency to my life this past year, and I am so grateful!
Favorite movement? Gymnastics moves are my favorite and if I had to pick one, I would probably choose handstand pushups. I also love overhead squats 🙂
Favorite workout? I’m horrible at deciding but I like longer chippers where the reps and movements don’t repeatedly come back to haunt you. I like them because you can go as hard as you can on each movement knowing you don’t have to pace yourself for 5 more rounds of the same thing….
Least favorite movement? Ring Dips. I cringe every time they are in a workout. Being vertically challenged, I am also not a fan of wall balls.
Nasty Girl time: 13:21          1rm clean n jerk:   160                 Best Grace time: 2:51
Why do you go to SCCF?  I love the push from everyone in the gym. I studied Kinesiology in college and understand “how to workout” but I love having someone else decide what I am going to do, and I love doing it with friends! In college I would go to the gym but always felt like something was missing. I was never in great shape, and felt jealous of people who played sports as kids that they could continue in an adult league or play just for fun ( soccer, softball….etc) I spent so much time doing gymnastics I never learned ANY ball sports!! When I started crossfit I knew I would love it and I have never turned back..it has given me that feeling of having a sport again!
Who is your favorite trainer? Because of the time I make it to the gym (usually 430 or 530) I have gotten to know Derrick and Billy the most as coaches, but there’s no way I can pick a favorite overall. I love the dynamic of getting coached by different eyes all the time and hearing different ways of explaining technique and strategy. There are some days when Billy’s words of “Just keep going and don’t put the bar down” can motivate me to keep going and get a PR, and others when I want to scream and run away because there is no way the set can be done unbroken!
What is something people would be surprised to know about you? In high school I worked at Disneyland as an acrobat in one of their parades, “Block Party Bash”
How has crossfit improved your life? Crossfit has added a sense of security to my life that I would have never expected. I love that crossfit has always been such a welcoming and consisent environment that you can find/do wherever you are. I do crossfit when I am sad, when I am happy, when I am bored, or when I am so busy that I feel like I don’t have enough time. Crossfit has introduced me to so many of my closest friends, as well as my boyfriend, and has given me a sport to feel inspired by every day. I am definitely stronger and healthier than I have ever been, and crossfit is constantly inspiring me to reach new goals and feel a sense of accomplishment every time I improve.
Biggest achievement since you started/ what you are most proud of? I am most proud that I have stuck with Crossfit as consistently as possibly since my first trial class.  It is amazing to see the growth of knowledge that you learn about the sport by continuing to do it, and putting in the effort. This year I have seen the result of my efforts by competing in more online qualifiers and competitions then any other year. I stepped outside my comfort zone for a few of them and was pleasantly suprised at my performance every time. There’s always room for improvement, but I am really proud of the hard work that I put in since the Crossfit Open this year. 
What are your fitness goals for this year?
For the next year I want to continue doing the same thing. The best way to get good at crossfit is to DO CROSSFIT! I would love to do a strength program this year, and continue to sign up for more competitions that constantly challenge me and keep me on my toes.

Athlete of the Week – Jerry

Athlete of the Week  Name:  Jerry Age: 27  Occupation: Commercial Real Estate Single/married/family? Married with first baby due in February Favorite activity outside of CrossFit?  Watching sports and I also love to cook and try out different paleo recipes. Favorite workout music? Anything with a good beat. I even like Max’s “super ghetto hardcore gangster rap” mix. Favorite place to eat? Café Rio – Their steak salad is my biggest cheat. How long have you been crossfitting? 5 ½ months. How many times a week do you crossfit? 5 times a week. Which SinCity location do you workout at, and how did you get started there? I work out at South. My uncle (Dan) would hound me every day about going to this “crossfit” thing and eventually I caved in. While he is wrong about a lot of stuff he was right that crossfit is amazing. Favorite movement? Deadlifts Favorite workout? “Team ‘Merica” from 9/11/13 Least favorite movement? Used to be pull ups but now its front squats. 1rm clean n jerk:  155                  Why do you go to SCCF? I started going to the gym because I just needed to lose a couple pounds but it turned into something completely different,  I now look forward to seeing the people there every day and the competition and encouragement motivates me for every workout. Who is your favorite trainer? I can’t just pick one, they all have great traits:                                                 Billy- Explains everything in perfect detail.                                                 Max – Always has fun and motivates.                                                 Bobby – Doesn’t make us run.                                                 Courtney – Makes you push yourself. What is something people would be surprised to know about you? I was an extra in the last Rocky movie. Look for the fat version of me in the background during the final fight scene. How has crossfit improved your life? When I started coming to crossfit I was 257 pounds and could not run more than 50 feet. In only 5 ½ months I have completely changed my life, I stick to a strict paleo diet and go to the gym 5 days a week. So far, I have lost 67 pounds and feel stronger than ever before. What or who inspires you the most? Knowing that my hard work at the gym will contribute to a longer and happier life with my family. Biggest achievement since you started/ what you are most proud of? First time I ran a mile in class it was +/-14 minutes, last time we ran the mile I ran it in 8:05. I am hoping to shave even more time off next time. What are your fitness goals for this year? My goal weight is 180 pounds and I hope to get there in the next few months. Also, I am hoping to get a muscle up by the end of the year.  

Athlete of the Week – May 8, 2013

Athlete of the Week

Name: Dan Doherty

Age: 47

Occupation: Commercial Real Estate Brokerage

Single/married/family? Married with two girls

Favorite activity outside of CrossFit? – Fishing but I gave it up to begin CrossFit last year. 

Favorite workout music? – Country, but Max won’t play country, so I guess Rap and Pop.

Favorite place to eat? – Sunrise Café, Café Rio, and Hanks. 

Do you or did you play any sports? – I played baseball and football in high school, but was not very good in either discipline.  When you sit the bench like I did, your knees and other joints don’t get abused too much, so I guess I am thankful now that I don’t have any major injuries that I have to constantly nurse. 

How long have you been CrossFitting? – 8 months

Which SinCity location do you work out at, and how did you get started there? – I train at South, but have been to west and the main box as well.  I continually heard about Crossfit for about a year before I decided to try it.  I was getting my teeth cleaned at the dentist office and the oral hygienist (Cathy) was telling me about CrossFit and she was very, very fit.  She told me it was right across the parking lot, so I no longer had any excuses.  I went over right after my cleaning and signed up.  The first 2 weeks were horrible, but I stuck it out and never looked back. 

Favorite movement?  Toes to Bar, as it takes some skill and improvement comes fast if you practice. 

Favorite workout? – Fight gone bad, as it takes not only endurance, but also a good game plan.  You rest on the sumo high lift and the row and go crazy on the box jumps, wall balls and push jerk. 

Least favorite movement? – Squat Snatch as I have mobility issues in my shoulders that I am working on. 

Best fran time:  6:25 but not with RX weight       1rm clean n jerk:   215        Best cindy score:  too bad to mention! 

Why do you go to SCCF?  No matter who you are I think you need to stay competitive in something in life.  CrossFit gives me an arena to be competitive in.  Not in a negative way, but in a supportive way and seeing myself and others reach new PR’s and accomplish new goals makes me very happy.  Sometimes it is just about not coming in last. 

What is something people would be surprised to know about you?  I wax my garage floor every month. 

How has CrossFit improved your life?  CrossFit gives me something to look forward each and every day.  I have tried almost every type of fitness activity including body building, triathlons, marathons, and gym rat weight lifting.  Nothing has inspired me like CrossFit!  It is my passion and part of my daily routine.  I also get a big kick out of seeing new people get involved and seeing it change their lives as well.  My sister Lori, nephew Jerry, and wife Debbie are now all doing CrossFit and it is amazing to see the changes in their attitudes and bodies.    

What or who inspires you the most? –  Seeing how hard everyone pushes themselves on a daily basis.  If you are not giving it 100%; which I don’t always do, you feel guilty when you look up at someone else who is giving 100%. 

Biggest achievement since you started/ what you are most proud of?  Learning double unders, chest to bar, toes to bar, knees to elbows, the list goes on and on.  Also doing overhead squats with something other than PVC is a big deal for me! 

What are your fitness goals for this year?  My goals for 2013 are to get below 190 lbs. and continue my mobility and technique training so my Olympic movements go up in weight.  Also to get much more efficient on box jumps and wall balls and continue to bring new members to CrossFit and continue to help changes peoples lives.  

Workout of the Day

Max Effort Pullups


Run or Row 5k 

Post times to beyond the whiteboard.

Metcon Workout

Run or Row 5k



500m row

40 squats

30 situps

20 pushups

10 pullups

Post times to beyond the whiteboard.