We are closed this Saturday for theValentine’s Day Massacre team competition!  Come down toSinCity CrossFit South to cheer everyone on!If you have any suggestions on how we can improve what we do, please let us know by clicking here!

Have you signed up for the CrossFit Open Yet!  We encourage every one of our members to register and compete!  Click here to register for the 2014 CrossFit Open! Make sure you select SinCity CrossFit as your affiliate, and join our team when you register!

Work Out of the Day“Throttle Arm”For time:400m run4-3-2-1L-pullupsmuscle ups400m run12-9-6-3strict pullupsring dips400m run20-15-10-5pullupspushupsPost time to beyond the whiteboard.[nggallery id=424]

Basics

For time:400m run9-6-3wallballs, 20/14lbsburpee tuck jumps400m run15-12-9medball cleans, 20/14lbsburpees400m run21-15-9front squats, 20/14lbsdown upsPost time to beyond the whiteboard.