Happy 4th of July from SinCity CrossFit!!!

Today’s schedule is as follows: 9am basics, 10am wod, 11am basics, 12pm wod!!!

Bring a partner for today’s workouts and celebrate our independence by honoring a hero that gave his life fighting for our country!

Work Out of the Day“Team Holleyman”                              In teams of 2, 30 rounds for time of:5 Wall ball shots, 20/14lbs3 Handstand push-ups1 Power clean, 225/155lbsPost time to beyond the whiteboard.  Teammates must alternate movements working one at a time.  U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.BasicsIn teams of 2, 30 rounds for time 0f:7 kb swings, 53/35lbs5 wallballs, 20/14lbs3 burpee box jumps, 24/20″Post time to beyond the whiteboard.  Teammates must alternate movements working one at a time.