WOD – November 28, 2014

We hope you all had a great Thanksgiving!  We are so thankful for have a such a great community and coaching staff at SinCity CrossFit!

We have a limited schedule today as follows: 

wod and basics at 10am, noon, 430pm, and 530pm.  Strength at 11am and 330pm.

Get a SCCF Gift Pack for only $30!
Pack includes a 1 Month Unlimited Membership to SCCF, subscription to Beyond The Whiteboard, and a SCCF Tshirt!

On Black Friday from 10am-6:30pm come into SinCity CrossFit or call to purchase this insane deal! For use on new members only. Give the gift of fitness this year to your friends and family. Don’t miss out on this great opportunity!
While supplies last, so hurry in!

Work Out of the Day

Lumberjack 20

For time:20 Deadlifts, 275/185lbs400m run20 KB swings, 70/53lbs400m run20 Overhead Squats, 115/75lbs400m run20 Burpees400m run20 Chest to Bar Pullups400m run20 Box jumps, 24/20″400m run20 Dumbbell Squat Cleans, 45/35lbs400m runPost time to beyond the whiteboard.On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.  This workout is in honor of these soldiers. megan's last wod the group picBasicsFor time:20 wallballs, 20/14lbs400m run20 kb swings, 53/35lbs400m run20 overhead lunges, 20/14lbs400m run20 burpees400m run20 kb sumo deadlift high pulls, 53/35lbs400m run20 box jumps, 20″400m run20 medicine ball cleans, 20/14lbs 400m runPost time to beyond the whiteboard.


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