WOD – May 29, 2018


Work Out of the Day

Hang Power Clean 1-1-1-1-1-1-1




5 rounds for time of:

12 deadlifts, 155/105lb

9 hang power cleans, 155/105lb

6 push jerks, 155/105lb

Post loads and time to beyond the whiteboard.  

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


WOD – January 12, 2018

Our weigh ins for the New Year New You Challenge are this weekend!  Saturday or Sunday from 9am to 1pm.  The test workouts for the 6 week challenge start on Monday!

Sarah V will be competing this weekend at Wodapalooza in Miami!  Watch it live on floelite.com starting today.  Kick some ass down there Sarah!

Work Out of the Day



Complete as many rounds as possible in 20 minutes of:

1 Rope Climb

5 Burpees

200m Run

*wear a 20/14lb vest if you have one

Post rounds completed to beyond the whiteboard.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

WOD – December 29, 2017

Workout times for tomorrow are 5am, 6am, 8am, 930am, and noon.  There are no evening classes!

We are open Saturday, but closed Sunday and Monday!

Work Out of the Day

“Countdown to 2018”

In teams of 2, for time:

100 deadlifts, 115/75lb

90 wallballs, 20/14lb

80 hang power clean, 115/75lb

70 toes to bar

60 shoulder to overhead, 115/75lb

50 bar facing burpees

40 thrusters, 115/75lb

30 calorie bike

20 power snatch, 115/75lb

10 burpee bar muscle ups

Post time to beyond the whiteboard.

January 27, 2018 – Art of Breath Clinic

Click Here to Register

DATE: 27th January 2018
TIME: 8:30am-4pm
LOCATION: Sincity CrossFit
COACHES: Rob Wilson
COST: $300

What Is The AoB Clinic

The AoB Clinic is a 1 day practical learning experience that introduces the basics of
breathing anatomy and physiology. You will learn how to utilize different breathing
protocols to positively impact your performance, recovery, and overall health.
The AoB Clinic will give a broad overview of how we can use breathing to wake up, slow
down, speed up, warm up, open up, and even perform at higher levels and recover faster.
If we don’t breathe, we die. Although we all know this simple fact breathing remains the
most underutilized component of health and human performance. The Art of Breath
(AoB) is a program developed to give participants an experience based understanding of
how breathing can affect both short term performance and long term health.
Through a variety of simple and effective teaching tools we will help illuminate this
powerful practice and help you grab this low hanging fruit. The AoB purpose is to help
facilitate a deeper understanding of the physiological process so that each person can
ultimately tailor their own breath practice to his or her individual needs.


8:00 Check in
8:30 Introduction + Short Breath History
10:00 Basic Autonomic Nervous System (ANS) Overview + Practical Work
11:00 Practical Breathing Mechanics + Protocols + Practical Work
12:00 Lunch (Packed lunch encouraged)
12:45 Practical Physiology + Practical Work
2:00 Testing + Application
3:30 Questions
4:00 Closing Remarks
*Note – depending on size of Clinic and amount of questions Clinic may go until 5:00
Attendees will receive a printable
handout to bring and use to take notes
if they require plus will receive a
certificate via email after completing
the clinic.

WOD – October 27, 2017

Everybody is wearing red to the gym today!  RED stands for Remember Everyone Deployed!  Our new RED shirts are in stock and 10% of the shirt cost goes to The Catch A Lift Foundations!  Come down and honor a hero that died fighting for our country, and remember all those deployed all over the world that can’t be here with us today.  

Work Out of the Day

“Roy”  (This workout may be completed in teams of 2)                           

5 rounds for time of:

15 deadlifts, 225/155lb

20 box jumps, 24/20″

25 pullups

Post time to beyond the whiteboard. 

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WOD – November 24, 2016

Happy Thanksgiving!  We are closed today!

We are so thankful for every single one of our memebers!  We have such an awesome community because of you all!  We hope you all enjoy the Holiday Weekend!  

Our Holiday schedule is as follows:  

11/24 – closed

11/25 – 8am, 930am, noon

11/26 – open gym 9am to noon

11/27 – Oly class 9am, open gym 10am to 1pm

Work Out of the Day

071224 Mainsite WOD

For time:

150 burpees, 8/6″ target

Post time to beyond the whiteboard

WOD – November 19, 2016

Good luck Christina, Jessica F. Sarah, Melissa, Jarett, and Kyle!  They are all competing today at the Disciples Classic CrossFit Competition!  Go down to CrossFit Disciples to cheer them on.  Here is the event schedule for the day:     Event Timeline

***Check the schedule tab above for our holiday workout times***


Work Out of the Day

Make Up a Work Out You Missed This Week


“Off Road”

4 rounds for time of:

100m sled push, 190/125lb

10 toes to bar

15 ground to overhead, 45/25lb

Post time to beyond the whiteboard.