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.

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

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 – Jim F

This weeks athlete spolight is on Jim F.  We are stoked that we were able to help him prepare for his SWAT test and he came in first overall!  At SinCity CrossFit, our law enforcement officers are a huge part of our box and we thank them for their service!

Name: Jim Ferrante

Age: 34

Occupation: Police Officer with Las Vegas Metropolitan Police Department

Single/Married/Family?  Married with no children

Favorite activity outside of CrossFit?  Hanging out with my wife and going for a run at the park with our dogs.

Favorite workout music?  Rap/ Heavy Metal

Do you follow Paleo or Zone Diet?  No, I enjoy a variety of different foods. I do my best to eat clean 5-6 days a week. If I know that I’m going to eat unhealthy for dinner I will save calories and carbs up throughout the day. I’m not sure if that helps nutritionally or if it just makes me feel better mentally.

Do you, or did you play any sports?  Baseball, Basketball and Football

How long have you been crossfitting?   Approximately 16 months

How many times a week do you CrossFit?  I try to make it to Sin City 4-5 days a week. I have some equipment in the garage, so if I am unable to make it, I will do a CrossFit workout in the garage.

What is your favorite cheat meal?  Chocolate Pecan Ice Cream from Handles

Why did you start training at SCCF?

  1. At the time, I was preparing for the LVMPD SWAT test. I needed to get faster, stronger and just in better overall shape.
  2. Got tired of dealing with people at Golds Gym

Favorite movement?  Sled Push/ Pull

Favorite Workout?  DVB

Least favorite movement?  Double Unders (I want to throw the rope everytime!)

Why do you go to SCCF?  For a couple reasons; The workouts are pretty damn hard and I enjoy pushing myself. It’s also very refreshing being around good/ positive people. I enjoy seeing the SCCF members cheering others on, giving tips on form/ coaching and just talking and hanging out after a workout.

Who is your favorite trainer?  I don’t have a favorite… Each has their own way of training and they all know way more about CrossFit/Diet/ Exercise than I do, so I like what each trainer has to offer.

Biggest achievement since you started/ what you are most proud of?  Just being in overall better shape.

What are your fitness goals for this year?  Go to SCCF on the days that the workout implement’s movement’s I can’t do or I’m not good at. I want to work on my form for movements like overhead squat, snatch, cleans and jerks. Getting stronger is a big priority.


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.

SCCF Summer Games!

Click on the links below for live leaderboards!


Fit – Women leaderboard

Fit – Men Leaderboard

Ninja – Women leaderboard

Ninja – men leaderboard

Elite – Women leaderboard

Elite – Men leaderboard


The workouts

WOD 1 and 2 –


For time:
800m run (wod 1)
20 burpees
400m run w/ ball
20 burpee
200m sled drag
20 burpees
100m farmers carry
50 box jumps

*15min time cap. Every incomplete box jump ads a second to total time.

WOD 3 and 4 –

“Bouncing Squats”
6 minutes to find:
max rep jump rope
3rm overhead Squat
-odd minutes = jump rope
-even minutes = 3 overhead Squats

*WOD 3 score is total jump ropes and WOD 4 score is heaviest set of 3 overhead squats.
**overhead Squats will be taken from a rack
***Fit division = singles, ninja division = double unders, Elite = triple unders

WOD 5, 6, 7 –

“Diafranabeth Jr”

Fit Division-
For time: (@0:00)
-Deadlifts, 185/125lb
For time: (@5:00)
-Squat Cleans, 95/65lb
-parallette dips
For Time: (@10:00)
-Thrusters, 75/55lb

Ninja Division-
For time: (@0:00)
-Deadlifts, 250/165lb
-handstand pushups
For time: (@5:00)
-Squat Cleans, 155/105lb
-ring dips
For Time: (@10:00)
-Thrusters, 115/75lb
-rope climbs

Elite Division-
For time: (@0:00)
-Deadlifts, 315/205lb
-deficit handstand pushups, 4/2″
For time: (@5:00)
-Squat Cleans, 205/145
-ring muscle ups
For Time: (@10:00)
-Thrusters, 155/105lb
-Legless Rope Climbs

Athlete Spotlight – Mike

This weeks athlete has lost over 100lbs since joining SinCity CrossFit!  He always brings so much energy to every workout.  We love having this guys around the gym and are excited to see keep achieving his goals!

sim before n after

Name:  Michael Sim

Age:  25

Occupation:  Security officer

Single/married/family?  single

Favorite activity outside of CrossFit?  Hiking or going to a rock climbing gym

Favorite workout music?  Heavy metal or EDM

Do you follow paleo or zone diet?  No I stick to a low carb diet high protein.

Do you you, or did you play any sports?  Played football years ago just before middle school but nothing since.

How long have you been crossfitting?  4 years!!!!!

How many times a week do you crossfit?  Started going 3 time but within the last 8 months I’ve been going 5 days a week.

What is your favorite cheat meal?  Bacon cheeseburger with mushroom

Why did you start training at SCCF?  Around the time I started doing crossfit, some family health issues were brought to my attention and I wanted to do something to fight against it.

Favorite movement?  Squats and cleans

Least favorite movement?  BURPEES!!!!!!!!

Why do you go to SCCF?  The trainers and the community.

Who is your favorite trainer?  That’s hard to say. Each one has taught me something different. If I had to choose it would be Suzie and Billy. They both always push me to keep go past my limits.

What is something people would be surprised to know about you?  I have never had any kind of work out plan before crossfit.

How has crossfit improved your life?  It has givien me confidence to pursue the things I want.

What or who inspires you the most?  My family and how I feel after finishing a hard workout.

Biggest achievement since you started/ what you are most proud of?  I’m proud that I’ve been doing crossfit for 4 years and got my first handstand pushup. I never thought I would be able to do that.  Since I started I’ve lost 100 lbs. Went down from a XXXXL shirt down to a XL and went from 48 pant down to a 40 pant!

What are your fitness goals for this year?  Back squat 405lb, squat snatch 215lb, and a muscle up.

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
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’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 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.

2016 Valentine’s Day Massacre Results

We had an amazing time hosting the Valentine’s Day Massacre this year!  I have so many people to thank that are responsible for making this a successful event.   I hope everyone had a lot of fun and I would appreciate any feedback, good or bad, so that we can continue to improve and make it even better next year.

I would like to congratulate the first place team Kristen and Eddie, Swolemates, from Crossfit Apollo.  They were very consistent all day placing 3rd on clean snatch, 2nd on perfect 10s, and 3rd on the power couplet final.  They are now the  fittest couple in Vegas and get to take home $500, the kb heart medallion, and the King and Queen crown to hold until next year!

2nd place goes to Nikole and Arvin, Always for Love, from South Vegas CrossFit.  They took 5th and 4th on “sticky quicky”, and dominated the final event with their teamwork and gymnasty skills.  And Sarah and Bryan, Just Friends, from SinCity CrossFit round out the podium in 3rd place.  They were 1st on wod 1,  4th on “sticky quicky lady”, and 2nd place on the final wod.   Also, Sarah, who was sick leading up to the event, was breathtaking in her performance of the national anthem!

Click here to checkout all the scores from The 2016 V Day Massacre

We would also like to give a shout out to all the #SCCF teams that competed.  4th place went to Reahana and Chris who took 1st place on the “sticky quicky lady”.  Watch out for them next year to win it all.  Melissa and Derrick were right behind them coming in at 6th place.  Kaylee and Travis improved by 30 spots from last year placing 27th.  Kenisha and Mike V came in 35th and it was the first time competing for both of them!  Also, congratulations to Wendy adn Roy who got a engaged right after the final event anouncement!  It was a cool suprise and brought back memories of so many couple starting their relationships at our box!  It was a tough field of 75 teams from the following boxes:  #622, #Apollo, #Axle, #CAC, #Culmination, #IronTalon, #MaxEffort, #MountainsEdge, #Outcast, #Rancho, #RawAppeal. #SSCCF, #SCV, #SocialCity, #Summerlin, #ThisIsCrossFit, #VVV.  Every team that showed up and competed should be proud of their performance.

The reason these events are successful is because of our volunteers.  It wouldn’t be possible without such an awesome community of hardworking individuals coming together to make it happen.  First I would like to thank my wife Sheena for all the behind the scenes stuff, including planning, goody bags, and scorekeeping.  And thank you for working so hard each year on this event that we are too tired to do anything on V day.  And thanks to Zoe and Jessica for also assisting with scorekeeping.  I also want to thank Krista for all her work on social media promoting the event, testing out the wods with me, and doing all the little things during the day do make sure the event runs smoothly.

I also want to thank Jake for helping me do so many things the week of the event.  From flipping tires, to setting up, to drawing chalk lines, to moving bleachers, to checking math on score sheets.  Your hard work was a big part of our success.  Another guy that came up huge as always was Brent.  You did a great job of coordinating athletes and judges to ensure the heats were on time.  And I know you had over 14miles on your fitbit, so you literally worked your ass off.  Thanks to Tony and Mike C as well for helping with the set up, moving equipment all day, and helping with clean up after.

I want to thank my brother Shain for stepping away from his busy schedule as a resident to come down and help out with the event.  It was great to have you there as a head judge and to help manage everything.  Also, thanks to TJ for helping out as a head judge and letting us borrow so much equipment form SCCF South.

Thank you Suzie for stepping in last minute to mc the event.  She was a natural on the mic and kept everyone hyped up throughout the day.  I want to thank Ray and Blake for taking some badass pics all day at the event.  It’s so valuable to be able to look back at those pics and relive those awesome moments.  Thank you both for making our event even more memorable.  If you haven’t seen the pics, check them out

here at

It was great to have experienced coaches and athletes judging like Alex, Jarett, Christina, Thomas, Amy G, Dan G, Ken J, Nicole, CJ, Renee, and Nancy.  Also, thanks to our newer judges like Tim, Megan , Dean, Jess F, and Rhonda.  Thanks to Veronica, Cassie, Harveen, and Lynette for coming down form South SinCity CrossFit, and Brandon T for coming down from Max Effort to volunteer.  I really can’t thank you guys enough.

Thank you #DJBoogie for keeping the place pumped all day long with all the right jams.  Thanks to Atish for patching everyone up and sending them back out after they got destroyed by each workout.  Thanks to our cleanup crew between heats:  Reese,  Amod, and Kylie.  They did a great job of wiping up the sweat, chalk, and blood between every single heat.

Finally I would like to thank all of our event sponsors:

Thanks to the Dillinger and Grant for supplying the beer and coming down to tap it for us.

Thanks to Jon P and Sting Alarm for supporting the V Day Massacre.

Also thanks to Angee with Deep Freeze for rejuvenating our athletes in the freeze chamber between wods.

Thanks to Real Water for providing water for all athletes, volunteers, and spectators.  And thank you to all our sponsors that provided goodys for all the athletes and prizes for our winners.

Last but not least, thanks to Nick Massie for coming down and cooking for all of us.  He cooks at all the biggest events like the CrossFit Games, but still makes time to show up at smaller events like ours.  Your amazing tri tip had our whole crew fueled up all day long.

#BlenderBottle #WODRepairLotion #Fashletics #AtlasPowerWraps #FuelForFire #KettelKeeper #Progenex #PaleNIck #StrongerFasterHealthier #RealWater #TheDeepFreeze #TheDillinger #StingAlarm

Valentine’s Day Massacre – February 13, 20

Click Here for live scores brought to you by WODLeaderBoard!

Come down today and watch the fittest couples in Vegas get it on!  This event is free for spectators so come show your support!

We have 150 athletes competing from the following boxes:

622.  Apollo.  Axle.  CAC.  Iron Talon.  Culmination.  Max Effort.  Mountains Edge.  Outcast.  Rancho.  Raw Appeal.  This is.  South Vegas.  Summerlin.  Veni Vidi Vici.  South SinCity and SinCity CrossFit

Athlete check in is from 8 to 9am!

The national anthem will be at 8:55am and the first workout will start at 9am!

Paleo Nick is cooking up some delicious caveman cuisine!

DJ Boogie will be melting our faces off all day!

Deep Freeze will be there to cool down revive our athletes after each workout!

Resquwater will be here to keep our athletes hydrated!

Barbell apparel will be on hand to help contain your massive quads and glutes in some sexy lookin jeans!

The timeline for the day is displayed below:

Event Timeline

Below are the heat lists:

V day wod 1 heat list V day wod 2 heat list V day wod 3 n 4 heat list



Below is the event map:

v day parking (900x660)

And here are the workouts:

WOD #1 is ….

For time:
90 deadlifts, 185/125lb – deadlift hold
80 burpees – handstand hold
70 front squats, 135/95lb – front rack hold
60 toes to bar – bar hang
*15 minute time cap
**score = time to complete
***1 second added for every incomplete rep

WOD # 2 is…

“Sticky Quicky”
For time:
Male – 250m row
Female – 200m row
Male – 100m sled push
Female – 100m sled push
Male – 200m sprint
Female – 200m sprint
(5min time cap)

WOD # 3 is…

“Perfect 10s!”

As many rounds as possible in 10 minutes of:
10 hang/shoulder to overhead, 85lb
10 box jumps, 24″
10 chest to bar pullups/pullups
10 situps

*score is rounds and reps completed
**One athlete works while the other rests. They may switch at anytime

WOD # 4 is…

“Clean Snatch”

5 minutes to find:

2rm hang clean

2rm hang snatch

Athletes will have 5 minutes for one of them to complete a 2rm clean, and the other to complete a 2rm snatch. The score is the total weight lifted.

The clean and snatch start from any hang position above the ground. The clean finishes on the shoulder and the snatch finishes overhead in one continuous pull.

2 reps must be completed without the bar touching the ground.

WOD # 5 for the top 6 teams is…

“Power Couplets”
In teams of 2 for time:
21 shoulder to overhead, 165/110lb
21 pistols per leg
15 squat cleans, 165/110lb
15 ring muscle ups
9 thrusters, 165/110lb
9 rope climbs, 15 ft
(15 minute cap)
*1 athletes works while the other rests
**athletes must tag eachother everytime they switch