WOD – December 1, 2017

Today’s workout can be done with a partner!  Don’t forget to wear RED to remember everyone deployed!

Work Out of the Day



Five rounds for time of:
3 Rope climbs, 15ft
10 Toes to bar
21 Overhead walking lunges, 45/35lb plate
400m Run

Post time to beyond the whiteboard.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

WOD – Septemer 30, 2017

Work Out of the Day

50/40 calorie bike for time


5 rounds for max reps in 2 minutes of:

10/8 calorie bike

5 x 40ft shuttle sprint (200ft total distance)

50 jump rope singles

max rep shoulder to overhead, 135/95lb

2 minute rest

Post reps completed to beyond the whiteboard.

WOD – November 29, 2017

Work Out of the Day

171014 Mainsite WOD

For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14lb
40 box jumps, 24/20″
30 deadlifts, 185/125lb
20 power cleans, 185/125lb
10 front squats, 185/125lb

Post time to beyond the whiteboard.

November 27, 2017 – FAll Fit Challenge Results!

Once again, we had so many amazing results in this year’s Fall Fit Challenge!  It was only 5 weeks this time, and during Halloween, so it just makes these results even more impressive!  First I would like to give some shout outs to some of our members who didn’t win, but still had great results.  

First off, here is an update on our spring fit challenge winner –  When Bryan Adams won in April he weighed 200lb, 41inch waist, 24%bf.  He didn’t improve the most in the last 5 weeks but he has been improving all year and we are super proud of his progress.  He is now at 180lbs, 38inches, and 17%bf!  This right here is the whole reason why we do these challenges, so that ya’ll can develop healthy long-term eating habits.

-Also, Coach Alex started the challenge 2 weeks late, but he was able to lose 11lbs and 7% body fat!

-Amy K did great this time as well, losing 7lbs, 2%bf, and 3 inches off her waist!

-Anna lost 8lbs, 1 inch, and 4%bf!  

-Erika lost 8lbs as well and 2.5 inches off her waist!

-Samantha lost 8lbs, 1.5 inches, and 3%bf and had massive improvements on her wods!

-Brooke lost 4lbs, 2.5 inches, 3%bf, and gained 3lbs of muscle!

-Kaylee lost 8lbs and 2.5 inches off her waist!

-Haley lost 4lbs, 2 inches, and 3% body fat!

These next few people did great, but did not complete enough workouts to win the challenge.

-Chris J lost an incredible 16lbs, 2.5 inches, and 5% body fat.

-Rena lost 8lbs, 1 inch, 5%bf, and gained 2lbs of muscle!  

-Melissa lost 8lbs, 1 inch, 4.5%bf, and gained 2.8lbs of muscle!

-Tommy lost 13lbs, 2 inches, and 4% body fat, all while recovering from shoulder surgery and working out with 1 arm!

And here are those that were super close to winning –

-Travis G lost 4lbs, 1 inch, and 3% bf.  He also gained 2lbs of muscle and improved his fran time to 3:30 and his Elizabeth time under 8 minutes!

-Rhonda lost 3% body fat and gained 5lbs of muscle!  She was a PR machine, improving her 3rm front squat, snatch, and clean n jerk and she got faster and more reps on 7 out of the 9 workouts!

-Our 3rd place male lost 7lbs, 3inches, 4%bf, and gained 4lbs of muscle!  He also improved on every single workout he did!  Great job Travis W!  

-The ladies were so close because they all killed it!  Our 3rd place lady lost 5lbs, 1.25 inches, 5.4%bf, and gained 2.8lbs of muscle!  Her 3rm front squat went up 10lbs as well as her snatch.  She also improved on every workout, and has really stepped it up competing in many local competitions.  Our 3rd place lady is Michelle!  

-The 2nd place guy was not overweight at all which makes his results even more impressive.  He lost 1lb, went from 8%bf down to 6%, and his muscle mass went up from 191.3 to 194.7!  He gained 10lbs on his 3rm fs, 15lbs on his snatch, and 22lbs on his clean n jerk.  He also knocked 30 seconds of his Fran and a minute off his Elizabeth.  This shows that if you eat right, you can gain muscle and improve your cardio and strength with CrossFit.  2nd place goes to Sean Turner.  

-The 2nd place lady lost 7.8lbs, 2.5 inches off her waist, lost 5.1%bf, and gained 1lb of muscle.  She got stronger on all the lifts and she improved her cardio by 2:24 on the long chipper workout.  Her Fran went from 6:45 to 5:14, and she improved her max rep handstand pushups from 30 to 53 reps!  Our #2 for the ladies is Cici!  

-The top guy did great at the spring fit challenge and he maintained his body comp to begin this challenge.  He lost 5.3lbs, 4% body fat, and gained 3.3lbs of muscle mass!  His clean and jerk went up 10lbs and his 3rm front squat went up 20lbs!  He improved his Fran time by 1:42 and he got 4 minutes faster on the long chipper workout!  His cardio has gone through the roof and he has just signed up for his first CrosssFit competition.  The winner is Erik Kessler!

-And our winning lady was just as impressive.  She said she really liked the Foodie Fit Meals and they were a big part in her doing so well.  She lost 9lbs, 1.5 inches, gained 2.5lbs of muscle, and lost an amazing 6.7% body fat in just 5 weeks!  She also improved on every workout and says she is in the best shape of her life at 53!  The Fall Fit Challenge winner is Gigi Burns!  

Work Out of the Day

Back Squat 10-10-10


3 rounds for max reps of:

1 minute burpees

1 minute row for calories

1 minute thrusters, 95/65lb

 Rest 3 minutes

Post loads and reps to beyond the whiteboard.

WOD – November 24, 2017

We hope you all had a great Thanksgiving!  We are so thankful to have such a great community and coaching staff at SinCity CrossFit!
We have a limited schedule today as follows: 
8am, 930am, noon, 430pm, and 530pm

Click Here to purchase one of our Black Friday Specials!  They will be available this Friday only!

 Give the gift of fitness this year to your friends and family. Don’t miss out on this great opportunity!

Work Out of the Day

“Lumberjack 20”  

For time:
20 Deadlifts, 275/185lbs
400m run
20 KB swings, 70/53lbs
400m run
20 Overhead Squats, 115/75lbs
400m run
20 Burpees
400m run
20 Chest to Bar Pullups
400m run
20 Box jumps, 24/20″
400m run
20 Dumbbell Squat Cleans, 45/35lbs
400m run

*This WOD may be completed in teams of 2, with athletes sharing the run and completed all reps, or sharing reps and completing runs together. 

Post time to beyond the whiteboard.  

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.  This workout is in honor of these soldiers. 

WOD – November 23, 2017

Happy Thanksgiving from SinCity CrossFit!  We are closed to day, but tomorrow we will open back up at 8am.  

We are so thankful for our health, fitness, and our SCCF family!  SinCity CrossFit is such a great gym because of all the amazing people that workout here.   Remember that turkey legs are way bigger and stronger than chicken legs.  And nobody likes chicken legs.  So keep squatting, eating right, putting in the work, and making those gainz!

Work Out of the Day

Run 5k For Time


250 Burpees For Time


WOD – November 22, 2017

We have our normal gym schedule today.  Here is the Holiday Schedule:
Thursday:  Closed
Friday:  8am, 930am, noon, 430pm, 530pm
Saturday:  9am to noon – open gym
Sunday:  9am – Oly Class, 10am to 1pm – open gym

Work Out of the Day

As many reps as possible in 5 minutes of:

Turkish Get-ups, 50/35lb


Thruster 1-1-1-1-1


 5 rounds for max reps of:

Toes to bar

Dumbbell Thrusters, 50/35lb

*Rest as needed between rounds

Post loads and total reps for each movement to beyond the whiteboard.