The new skills cycle starts today at 9am and 530pm!

This Saturday is the first open workout of 2014!  And if you can’t make it Saturday, we will be completing it as the WOD on Friday!  There is still time to sign up! It is $20 to register.  Just go to https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games .  Make sure to select SinCity CrossFit as your affiliate and join our team!

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Work Out of the DayOverhead Squat 5-5-5-5-5then,3 rounds for reps of:In 2 minutes –400m runmax rep overhead squats, 115/75lbs2 minute restPost loads and reps to beyond the whiteboard.

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BasicsComplete as many rounds as possible in 25 mins of: 25 Wall Balls, 20/14lbs 25 Push-ups 25 Jumping Squats250m RowPost rounds completed to beyond the whiteboard.