Author Archives

  • 1- Day Seminar – Vanquish Olympic Weightlifting

    Newly Released Style – Hands on learning for 2ach student in an intimate class size. – Learn safer positions for heavier lifts and weight progression. – Understand specific breakdown of posture and body alignment. Details March 7th 7am – 3pm @ SinCity Crossfit South Cost: $250 Register Now by filling out the form below

  • October 13, Work Out of the Day

    Work Out of the Day Strength Shoulder Press 3-3-3-3-3, reps MetCon For time:
Shoulder to Overhead 155/105
Box Jumps 30/24 CF Basics For time 5 rounds of: 
10 Medball cleans 20/14
15 Overhead walking Lunges
25 Sit-ups
*Row 250m or Run 200m E5mom (workout starts with run or row).

  • September 25th, 2014

    Work Out of the Day Strength Bench press 3-3-3-3-3, reps Metcon Amrap in 10 min 2  C2b Pull-ups (Chest 2 bar) 2 Push-ups (Hand release) Sprint 50m 4 C2b  Pull-ups 4 Push-ups Sprint 50m 6 C2b Pull-ups 6 Push-ups Sprint 50m Continue the ladder 8..10..12..14 . Post total reps  CF Basics For time: Row 500m or […]

  • September 24th, 2014

    Work Out of the Day As many rounds as possible in 20min: “Team Annie” For time: 50-40-30-20-10 Double-unders Sit-ups *Run 400m* **This workout is done team style. One partner runs 400m, while the other partner does “Annie”. Once the partner returns from the run, they switch places and continue the AMRAP**   CF Basics Same […]


    Name: Jason Hill   Age: 34   Occupation: Mortgage Loan Consultant   Single/married/family? Recently married with a baby due in March.   Favorite activity outside of CrossFit? Playing basketball   Favorite workout music? Old School Hip Hop   Do you follow paleo or zone diet? Diet is my big struggle. I eat cleaner than I have in the past but this is my biggest […]

  • September 23, 2014

    Work Out of the Day Strength Deadlift 3,3,3,3,3, reps Metcon Death By: Power Clean @ 65-70% of 1rm With a continuously running clock do Power Clean the first minute, two Power Clean the second minute, three Power Clean the third minute… continuing as long as you are able. Use as many sets each minute as […]

  • September 22nd, 2014

    Work Out of the Day Strength Shoulder Press 3,3,3,3,3, reps Metcon For time: 1000m Run 30 Box jumps 30″/24″ 30 Burpees Post times to CF Basics 2 Rounds for time: 1000m Run 75 Sit-ups 50 Air Squats 25 KB Swings 53/35

  • September 20th, 2014

    Work Out of the Day Saturday 8am- CF Endurance/Speed 9am-   Open Gym/ Make-up a missed workout 10am- Open Gym/ Make-up a missed workout 11am-  Open Gym/ Make-up a missed workout Sunday 8:30am- Yoga 10am  Open Gym/ Make-up a missed workout

  • September 19th, 2014

    Work Out of the Day Strength Bench Press 5-5-5-5-5, reps Metcon AMRAP in 12min Run 150m 20 KB Swings 53/35 10 Push-ups CF Basics Amrap in 20min 150m Run w/wallball  10 OH walking lunges 20/14 10 Lateral Burpees (over wallball) 10 V-ups