We are closed this Saturday for the Valentine’s Day Massacre team competition!  Come down to SinCity CrossFit South to cheer everyone on!

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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 DayEMOM for 10 Minutes:1 hang clean + 1 hang squat clean @80% of 1rmthen,

090925 Mainsite WOD

For time:10 squat cleans, 135/95lbs50 situps8 squat cleans40 situps6 squat cleans 30 situps4 squat cleans 20 situps2 squat cleans10 situpsPost loads and time to beyond the whiteboard.[nggallery id=425]Basics20 minute amrap:100 singles50′ walking lunge25 jumping pullups12 ball slams, 30/20lbsPost rounds completed to beyond the whiteboard.