The CrossFit Open is only a few weeks away!  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“Burpees at the End of the Tunnel”With a 20 minute time cap:4 rounds of –10 shoulder to overhead, 135/95lbs400m run15 toes to barIn the remainder of the 20 minutes,as many reps as possible of:lateral bar burpees (hand release, full hip extension at jump)Post time and score to beyond the whiteboard.  Score is burpees completed.

Basics800m run for timethen,5 rounds for max reps of:1 minute burpees1 minute wallballs, 20/14lbs1 mintute restPost time and reps to beyond the whiteboard.