WOD – September 20, 2018

Work Out of the Day 

2 minute max effort sandbag bear hug carry, 150/100lb


3 rounds for max reps of:

1 minute sandbag cleans, 150/100lb

1 minute ring pushups

1 minute row for calories

rest 3 minutes

Post distance and reps completed  to beyond the whiteboard.

WOD – September 19, 2018

Work Out of the Day

Front Squat 3-3-3-3-3


2 rounds for max reps of:

minute 1 – 200m run

minute 2 – max rep db front rack walking lunges, 100/35lb

minute 3 – 200m run

minute 4 – max reps db front squats, 100/70lbs

Post loads and reps completed to beyond the whiteboard.  

WOD – September 17, 2018

Mayor Goodman has declared 9/13 to be “DAD” – Duchenne Awareness Day thanks to Jim, Rick, and Jar of Hope!

Former SCCF member and owner of Full Dimension CrossFit in New Jersey, is doing a 170 mile G2G race in the grand canyon! One of Rick’s athletes, Jim Raffone, son has been affected by a terrible and uncurable (so far) disease called DMD. Jim has started a foundation called Jar of Hope to raise money to find a cure for DMD. The G2G run is part of an effort by Jim and Rick to raise money and bring awareness to this cause.
JOIN US IN THE FIGHT AGAINST DUCHENNE MUSCULAR DYSTROPHY (see the video below to learn about DMD, Jamsey, and the Raffone family)
SINCITY CROSSFIT is teaming up with Full Dimension CROSSFIT to raise money and awareness to help JAR of Hope fight Duchenne.
Please join us in “CROSS FIT FOR HOPE” where we will come together and do the workout “JAMESY” for all the children who are unable to do it themselves. If you would like to make a donation to helping #Teamjamesy24/7 we ask that you donate to Full Dimension CrossFit and help them reach their fundraising goal for the upcoming G2G race (link is posted below). Rick and Jim will be at SCCF today for Jar of Hope!

Work Out of the Day

Hang Snatch 1-1-1-1-1-1-1



20 double unders
10 power snatch, 75/55lb
5 burpee box jump overs, 24/20″

Post load and rounds completed to beyond the whiteboard.

DONATE ON LINE AT : https://jarofhope.org/campaign/full-dimension-crossfit-2/
What is DMD? DMD is the most common childhood neuromuscular disease that primarily affects boys. It causes severe muscle deterioration, heart problems, and a premature death. It takes away a child’s ability to do something as simple as a push up.
JAR of Hope is a 501(c)(3) nonprofit organization. Federal EIN 46-4134019
Help us find a cure for Duchenne Muscular Dystrophy.


WOD – September 14, 2018

Get Fit with a Friend tomorrow during any of our class times!  Today’s workout can be completed with a partner, so bring whoever you like, even if they have never tried CrossFit!

Work Out of the Day



Complete as many rounds as possible in 20 minutes of:
20 overhead squats, 45/35lb
20 back squats, 45/35lb
400m run

Post rounds completed to beyond the whiteboard.

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

WOD – September 11, 2018

Work Out of the Day

“Remember the Heroes”

In teams of 2,

as many rounds as possible in 23 minutes of: 

2001m row or run (buy in)

9 toes to bar

11 box jumps – bar hang 

3 handstand pushups

4 shoulder to overhead, 185/125lb – handstand hold

3 bar muscle ups 

37 double unders – bar hang

Post rounds completed to beyond the whiteboard.

This workout is in remembrance of all the heroes that died trying to protect and save others on September 11th, 2001 in New York.  The length of the workout represents the 23 NYPD officers that died that day.  The row, toes to bar, and box jumps, represent the date.  The pushups, shoulder to overhead, and muscle ups represent the 343 firefighters that died.  The double unders represent the 37 port authority officers that died.  And it is a team workout because of all the teamwork these and other heroes showed in saving so many people.  


WOD – September 10, 2018

Congrats to coach Sarah for her amazing performance this weekend at the Kill Cliff Granite Games!  She competed in the Pro Women’s division, alongside many CrossFit Games athletes, consisting of 10 brutal workouts over the course of 4 days.  She placed top 10 in 5 of the workouts, including a 2nd place on the 800m swim/4k row/5k run, and 3rd on the obstacle course!  This was her first year going individual pro and at the end of the weekend she finished in 6th place overall in one of the toughest competitions in the world!  Matt K, Travis G, and I also competed on a team of 3.  The guys did great in their rookie year at the Granite Games.  Matt Prd his clean by 15lb hitting 290lb, and he made 60ft unbroken handstand walk which is also a pr!  Travis was able to match his pr clean of 260lb and he also prd his 5k run with a time of 20:03!  They finished 62 out of a stacked division of 120 teams.

Work Out of the Day

80908 Mainsite WOD

Every minute on the minute:

1 Snatch, 45/35lb


1 Clean


1 Deadlifts

*With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Post your 3 heaviest lifts to beyond the whiteboard.

WOD – September 7, 2018

Watch Sarah, Travis, Matt, and Billy compete at the Kill Cliff Granite Games live on floelite here.  Check out updates on their facebook page here.  And check out how they are doing on the leaderboard here.  

Today’s workout may be completed with a partner!

Work Out of the Day



7 rounds for time of:

400m run

21 walking lunges

15 pullups

9 burpees

If you have a 20/14lb vest or body armor wear it. 

Post time to beyond the whiteboard.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.