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  • December 6th, 2018

    Work Out of the Day Strength Deadlift  2-2-2-2-2-2-2, reps E2mom x 6 sets Metcon 5 rounds of: 1 min Max Cal Bike/Row 1 min Max Dual KB Rack Carry (25ft = 1 Rep) 1 min Max Toes to bar 1 min rest

  • November 27th, 2018

    Work Out of the Day Work Out of the Day For Max Reps Against a 3min Running clock Row 500m or Run 400 Max Push Jerk 95/65 rest 2 min Against a 3min Running clock Row 500m or Run 400 Max Push Jerk 135/85 rest 2 min Against a 3min Running clock Row 500m or […]

  • October 17th, 2015

    Tomorrow the Festivus Games are being held at CrossFit Modulus (7175 W Lake Mead Blvd #160). Craig, Damon, Ross, Brooke, Cassie, Abbi, and CJ will be there throwing down representing SCCF South.  Throw on some SinCity swag and come down and show your support for these amazing athletes.  The heats start at 9am and the event will end […]

  • September 28th, 2015

    Thank you Greg and Kristy Herlean for hosting the End of Summer Bash at their beautiful home.  It is always a good time when the SinCity family gets together.  Thanks to all those who came out!  Strength Back Squat 5-5-5-5-5, reps Metcon  “Helen” 3 rounds for time: Run 400m 21 Kettlebell swings 53/35 12 Pull-ups

  • September 4th, 2015

    **WOD and Basics are the same today. Come to any of the scheduled class times** In teams of three, complete five sets for max reps of: 1min Wallball  20/14 1min Box jump overs 20/24 1min Burpees  Rest 1 minute Team members rotate through the three work stations at 60 second intervals and all members rest […]

  • June 23rd, 2015

    Strength Shoulder Press 3-3-3-3-3, reps MetCon For time: Buy in: 400m Run -THEN- 50 Unbroken Push Press 95/65 -THEN- Cash out: 400m Run **Everytime you drop bar 5 Toe to bar penalty** CF Basics AMRAP in 20 minutes 20 Double-unders or 40 singles 15 Push-ups 20 Double-unders or 40 singles 15 Russian twist (2 for 1’s) […]

  • May 29th, 2015

    For time: 50 Wallballs 20/14 Run 200m 15 Hang Power Snatch 115/75 Run 400m 15 Hang Power Snatch  Run 200m 50 Wallballs CF Basics For time: 50 Wallballs 20/14 Run 200m 20 Slamballs 30/20 Run 400m 20 Slamballs Run 200m 50 Wallballs

  • May 17th, 2015

    At 11:30am today we will be doing a “Going away” WOD for Tez. Tez has been a member of SinCity South since Aug of 2013 and we are sad to see him go. He is moving to Atlanta, Ga to be closer to his family. Today will be his last day with the SinCity family […]

  • February 19th, 2015

    Strength Bench Press 5-5-5-5-5, reps MetCon For time: Death by: Hang Power Snatch 75/55 Sit-ups  CF Basics For time 21-18-15-12-9-6-3, reps Sumo deadlift high-pull 75/55 Russian twist 30/20 (2 for 1’s) **150m run w/slamball to start each round**

  • February 7th, 2015

      **Good Luck to KOA Reyes and the rest of the Teens from SinCity South and Main that are throwing down in the Varsity Teen Gauntlet at This Is CrossFit tomorrow! Make sure and stop by to cheer on SINCITY!!** Saturday 8am – SinCity Speed/Endurance Class 9am-   Open gym 10am- Open gym 11am-  Open gym  […]