TJ

Author Archives

  • **Holiday Schedule**

    Holiday Schedule Monday, Dec 23rd -Normal Schedule  Tuesday, Dec 24th (Christmas Eve) -5am,6am,8am,9am and 10am -No Evening Classes  Wednesday, Dec 25th (Christmas Day) -Closed  Thursday- Sunday (26th-29th) -Closed for Remodeling/Painting  All SinCity South members are free to workout at OutCast CrossFit!! 

  • December 13th, 2019

    Work Out of the Day Strength 5-3-1 Front Squat   *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+   1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.   Metcon […]

  • December 9th, 2019

    Work Out of the Day Strength/Skill EMOM x 8 MINUTES MIN 1 – Slep Push or Farmers Carry (Heavy) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Metcon AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 […]

  • December 4th, 2019

    Work Out of the Day Strength/Skill 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Metcon FOR TIME 50/40 Cal Bike or 70/60 Cal Row 50 Up-Downs […]

  • July 23rd, 2019

    Work Out of the Day 3 Rounds In 2 Minutes Complete 200m Run Then AMRAP Burpees Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Shoulder to Overheads 115/75 Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Double Unders Rest 1 Minute RX+ S20 Ladder 115/75, 135/85, 155,95

  • July 4th, 2019

    Work Out of the Day  Happy 4th of July !! Class times today are 6am,7:30am,9am,10:30am As an individual or Teams of two “Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees