May 10th, 2012

 ***Check out our friend Nick Massie’s new website dedicated to the Paleo Diet and Lifestyle!!***

Work Out of the Day

For time:

30 Burpee Box Jumps 24/20 (over box)
10 Deadlift 275/193
2 Rope Climbs 15′
8 Deadlift
2 Rope Climbs
6 Deadlift
2 Rope Climbs
4 Deadlift
2 Rope Climbs
2 Deadlift
2 Rope Climbs
30 Burpee Box Jumps

Post time to 


Here is a brief summary of what’s going on with the will launch on June 1st, 2012. It will be an online resource for those interested in the Paleo diet and lifestyle. The mission of the site is: To combat the obesity epidemic, fuel firebreathers, and help people “Keep It Paleo!”.
After weaving my way through the Nutritional Gauntlet for the past four years, my hope is to help CrossFitters by sharing my experience both as a trainer, an athlete and as a professional cook.
I have had several cooking videos and articles in the CrossFit Journal and developed my site in response to the demand for simple, fast and clean, handmade meals taught through video. will feature a daily blog, recipes, a Paleo forum, a monthly cooking competition as well as two cooking videos weekly. If you are at all interested in Paleo or learning to cook then check out, our Facebook page: Paleo Nick, and our Twitter feed: Paleo Nick.
There will be a drawing on June 1st for a prize package worth over $1,000.00 including John Boos Cutting Boards, Glestain Japanese Chef Knives, Gymnastic Rings, etc… Each time you register interest at, like our Facebook fan page, or follow our Twitter feed, your name will be entered into the drawing.
I also created a series of cooking videos for PaleoChef, a division of Steve’s Original, the makers of PaleoKits. The first products will launch tomorrow, May 10, 2012 and will feature cooking videos similar to those that will appear on A portion of all proceeds from PaleoChef and PaleoKits go to support inner-city-kids of Camden, NJ, so be sure to show them some love.
I love Sin City CrossFit, I have ever since my first workout, Carnage, at the old spot. I’ve had the chance to get to know Billy, TJ and Shain and really like the community, camaraderie, and intensity that their program promotes.
So, please check out my site. I’d love your support. And be sure to stay tuned for some upcoming videos featuring Billy Howard, TJ Michalosky, and various other Sin City CrossFit members… You might even get to see Billy with his shirt off!
Thank you for your time and interest and don’t forget to Keep It Paleo!
Paleo Nick
 “YourGuide to Culinary Fitness”

Here is a bio for a Journal article that will be published in the CrossFit Journal next week:

Nick Massie has earned his living as a cook for the past 17 years
and has been involved in CrossFit since 2008. He runs a website,, where his mission is to combat the obesity
epidemic, fuel firebreathers, and help people “Keep It Paleo.” After
struggling with Nutrition for nearly 4 years, Nick hopes to  help
CrossFitters by sharing his experiences and acting as their
“Guide to Culinary Fitness.” Nick holds a CrossFit Level 1 Certificate,
 with CrossFit certificates in Basic Barbell, Gymnastics, Kettlebell,
Mobility, Rowing,Olympic Weightlifting, and CrossFit Kids, he
also holds the USAW Club Coach Certificate. Nick currently lives
in Moorhead, MN, with his wife, Jessica, and their two boys,
Samson and Jonas. He is a trainer at Wild Knights CrossFit.

WOD – May 4, 2012

To follow Team SinCity CrossFit this weekend go to the southwest regional crossfit games page.  They will have an up to the minute scoreboard and videos posted throughout the day!

Work Out of the Day


7 rounds for time of:

400m run

29 back squats, 135/95lbs

Post time to beyond the whiteboard.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

WOD – May 1, 2012

***There is no skills class today.  The skills classes are cancelled this week***

Work Out of the Day

“Strong Arm”

As many rounds as possible in 20min of:

200m run

10 burpees

10 dumbbell snatch (alternating arms)


Score is total weight lifted.  Choose any weight for dumbbell.  Stick with that weight throughout the workout.  Multiply snatches x weight to get total score. Post rounds and weight to beyond the whiteboard. 


WOD – April 30, 2010

Thanks to everyone who showed up and donated this weekend for the Shane Patton Scholarship Foundation!

Congrats to Chris B, Luke, and Bryan who all got their first muscle up on Saturday!

Work Out of the Day

Back Squat 3-3-3-3-3


30 Muscle Ups for time


“GI Jane”

100 burpee pullups for time

Post times and loads to beyond the whiteboard.