Vegas Strong WOD – October 1, 2018

Work Out of the Day

“Vegas Strong”

In teams of 2, for time:

91 Power snatches, 75/55lbs (buy in)

10 rounds-
200m Run (together)
-1 Rope climb (or 10 T2B)
17 Thrusters, 75/55lb

58 synchronized burpees over the bar (cash out)

On October 1, 2017 a terrorist opened fire, from the Mandalay Bay, on civilians attending the Route 91 Festival here in Las Vegas, NV.  This workout is in honor of those attending the concert, all the first responders and other hero’s that saved so many lives, and the way our whole city banded together in support that night.  The 91 power snatches is for the name of the event and because everyone was having a great time with their hands up at the concert.  The middle of the workout represents the date that we will never forget, 10/1/2017.  There are 58 burpees, 1 for each victim that had their life taken that horrible night.  The synchronized burpees at the end represent everyone getting down to take cover when they heard gunfire, and then getting back up to get away.  Rope climbs and running represent the survivors running and climbing to safety.  And the thrusters symbolize helping others get over walls, fences, and other obstacles to escape the danger.  This is a team workout because there was so much teamwork and heroism shown that night by so many.  Camp Rhino, CrossFit Apollo, CrossFit Max Effort, and SinCity CrossFit came together to create this workout, and we invite the whole CrossFit community to come together and commemorate this tragic event.  Las Vegas will never be the same, but we will continue to grow stronger together, and we will forever be Vegas Strong!  


September 17, 2018 – Jar Of Hope WOD

What:  Muscular Dystrophy Fundraiser

When:  9/17 

Where:  SCCF

How:  Donate as much as you want on the website or during the workout event

Details –  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 on 9/17  for Jar of Hope!



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


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.


Aug 10th & 11th – Nevada Police & Fire Games

Click Here to Register Now!



Event 3 Details –
-Athletes will a designated lifting area with a pair of 25s, 15s, 10s, 5s, 2.5s, and four 45s.
-They may begin with their bar loaded
-The first rep may be a squat clean
-they will go down below parallel and back up to full extension on every rep
-If the bar drops from the front rack position, the set is over
-releasing your hands from the bar is acceptable, it just has to stay on shoulders
-They may attempt as many times as they want within the 3 minutes
-Scoring –
athlete 1 completes 100lb x 20, score = 2000
athlete 2 completes 120lb x 16, score = 1,920
athlete 3 completes 135lb x 14, score = 0

SinCity CrossFit is hosting a Fitness Challenge in the 42nd Annual Nevada Police and Fire Games on August 10 & 11th, 2018. The Nevada Police and Fire(NPAF) Games is a non-profit organization that promotes competition with police and fire personnel. Once again we are inviting civilians (non policeman/fireman) to compete alongside the policeman and fireman!
The Nevada Police & Fire Games purpose is to provide various sports to help law enforcement and firefighter personnel to participate on a state level within their respective communities, through the development of physical and mental fitness, to promote good will and camaraderie among the players, to develop friendships through the years that will serve them in both their professional and personal lives.
What better way to achieve all of these things, than with a CrossFit competition!? CrossFit is the sport of fitness. Gymnastics, weightlifting, power lifting, plyometrics, running, rowing and all functional movements are part of CrossFit. We want to crown the fittest police/fire man and woman in Nevada!
The competition will consist of 5 scored events over the course of 2 days, testing their strength, speed, cardio, stamina, accuracy, agility, balance, coordination, power, and flexibility; and testing their workout capacity in different time domains. At the end of the day the competitor that performed best in all 5 events will be the winner! Only the top 32 athletes will get to complete workout #5.
There will be medals awarded for the top 3 in each division plus additional prizes as well! What better way to support these public service members that protect and serve our community every day, than to compete alongside them and push them to be the fittest they can be!
-There will be 3 options for civilian registration:

1)  Standard Registration = $99. This includes a Condor Sentry Plate Carrier (weight vest) with a Custom PnF Games Patch as well as a custom Nevada Police n Fire Games Pint Glass.

2)  Registration + Shirt = $119.  This includes everything in the standard registration along with a commemorative Nevada Police & Fire Games T shirt!

3)  Registration + Shirt + Plates = $149.    Everything included in the standard registration with the addition of the commemorative Police and Fire Games shirt + 2 custom metal vest plates for your Condor Plate Carrier! 

-There will also be an option for LEO and Firefighters to purchase the special edition Condor Sentry Plate Carriers with custom Nevada Police and fire games Patch 

4) LEO or FF (Vest only) = $49

– There will be 12 divisions:
Men’s Rx – Male Civilians
Women’s Rx – Female Civilians
Men’s Scaled – Male Civilians that can’t complete all Rxd movements
Women’s Scaled – Female Civilians that can’t complete all Rx movements
Masters Men – Male Civilians 40 years or older
Masters Women – Female Civilians 40 years or older

Registration is limited to 150 total spots, so be sure to register as soon as possible! Workouts for each division will be released in the coming weeks. If you register for one division, you can later decide to switch to another, once the workouts are released.

The following is a list of movements that athletes should be able to perform in a workout. The weights listed are the heaviest that might be used in the workouts. All athletes that register will receive an email to confirm your division and shirt size for the event!

Rxd Men/Women –
Front squat – 185/125lbs
Overhead squat– 155/115lbs
Deadlift – 275/185lbs
Power Snatch – 135/95
Clean and Jerk – 185/125lbs
Sumo deadlift high pull – 115/75lbs
Sandbag Clean – 150/90lbs
DB snatch – 50/35lbs
Kb swing – 70/53lbs
Chest to bar pull-ups
Toes to bar
Rope climbs
Box jumps, 30/24”
Handstand pushups
double unders

Masters and Scaled Men/Women –
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
Db snatch – 35/25lbs
Kb swing – 53/35lbs
hanging knee raise
Box jumps or step ups, 24/20”
single jump ropes
handstand pushup with 2inch riser

July 22, 2018 – David Vanbuskirk Hero WOD Fundraiser

At our gym we regularly do hero workouts to honor those crossfitters in the military, firefighters, and police officers who were killed in the line of duty. On Sunday July 22 will be hosting a special Hero workout for one of our friends, David VanBuskirk. He was a member at SinCity CrossFit South and he loved CrossFit. He liked every kind of workout, and was always the nicest most humble guy at the gym. David was a true Hero; serving our community, going on hundreds of rescue missions, and giving the ultimate sacrifice doing what he loved, saving lives.

Officer David Vanbuskirk died July 22, 2013, during a nighttime air rescue mission in Las Vegas, NV. The DVB crossfit hero workout was created in honor of Dave. This year four gyms in the valley will host the event to raise funds for the non profit Friends of Air Support and Search and Rescue. The funds raised will assist full time officers in attending national and international symposiums and conventions that often go unpaid by the department. These seminars are invaluable in networking with other professionals in the business who are sharing information on accidents and lessons learned. Safety standards and techniques are ever changing in the industry and the rescue community benefits greatly when learning from others’ experience.

This year marks the 5th anniversary of our tragic loss. There will be a limited amount of participation entries for the 9AM start time, however several gyms have expressed interest in doing other start times. Please inquire with your selected gym for further information. The entry is $30 per person and includes an event t-shirt. The ability to donate or purchase t-shirts only is also available. Thank you to all the gyms and Las Vegas community for supporting the LVMPD SAR family!  




(This workout may be completed in a team of 2)
For time:
1 mile run with ball, 20/14lb
Then, 8 rounds of:
10 wallball, 20/14lb
1 rope climb
800m run with ball, 20/14lb
Then, 4 rounds of:
10 wallball, 20/14lb
1 rope climb
400m run with ball, 20/14lb
Then, 2 rounds of:
10 wallball, 20/14lb
1 rope climb
Post time to beyond the whiteboard.
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sisters, Tana and Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

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