Blog

  • **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

  • January 14th,2019

    Work Out of the Day  Back Squat (Week 2 of 4) 70% x 3 80% x 3 90% x max reps Metcon 15min. EMOM: Min. 1) 15/12 Bike/Row Min. 2) Max Sit-ups (Anchored w/Kettlebell) Min. 3) 5 Front Squats (from the ground) 185/135 Post total sit-ups to Wodify ttps://tinyurl.com/sccfsouth

  • January 9th, 2019

    Work Out of the Day Olympic Lifting Total  Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If […]