The new skills cycle starts this week and everyone has til Thursday to sign up!

All open workouts will be held at here at SCCF or at SCCF South!  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 DayHang Power Clean 3-3-3-3-3then,As many reps as possible in 10 minutes of:20 pushups (hand release)10 hang power cleans, 135/95lbs10 knees to elbows5 hang power cleans, 135/95lbs5 knees to elbowsPost loads and reps to beyond the whiteboard. 

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Basics5 rounds for time of:400m run10 kb swings, 53/35lbs20 walking lunges10 kb swings, 53/35lbsPost time to beyond the whiteboard.