Half-Off-First-Month

Red White Blue – 50% Off Sale

Just starting out or just working out? Try any of our Membership Plans for one-month at 50% off our regular prices. Cancel at any time for any reason, with 15 days notice, More »

Coaches-WTT

Our Coaches – Walk the Talk

Our coaches believe in ‘Walking the Talk’ In other words we expect to be role models for our athletes.  We want to impart with you the knowledge, skills and confidence that you More »

Visiting-Vegas

Visiting Las Vegas?

SinCity CrossFit West welcomes CrossFitters wanting to workout while you are in town.  Our facility is the  most convenient CrossFit Gym to the strip, with a consistently short 8-10 minute drive from More »

airfloor

Air Floor

Want to improve your gymnastic skills? Tumbling & acrobatics for the cheer squad or just stay in touch with your inner gymnast? SinCity CrossFit West has one of the largest AIRFLOOR’s in More »

Friday, July 25, 2014

Workout of the Day:

Max Effort Pull-Ups
-then-
For Time:
Run 1600m
-rest 2 min-
Run 1200m
-rest 1 min-
Run 800m
-rest 30 seconds-
Run 400m

IMG956907
CrossFit Basics:
Max Effort set of Wallballs 20/14
-then-
For Time:
Run 1600m
-rest 2 min-
Run 1200m
-rest 1 min-
Run 800m
-rest 30 seconds-
Run 400m

Thursday, July 24, 2014

Workout of the Day:

For Time:
70 Ring Rows
60 Burpee Box Overs 24/20
50 Slamballs 40/20
40 Sit Ups
30 KBS 53/35
20 Russian Twist w KB
100′ Deadmans Crawl

IMG950162
CrossFit Basics:
Same as above

Wednesday, July 23, 2014

Workout of the Day:

20 Min AMRAP:
30 Wallballs 20/14
-then-
30 Double Unders
30 Alternating Lunges 95/65
-immediately thereafter-
For Time:
30 Wallballs 20/14

IMG_0506

CrossFit Basics:
20 Min AMRAP:
30 Double Unders
30 Lunges
-then-
For Time:
400m Run

Tuesday, July 22. 2014

Workout of the Day:

Strength: Power Clean Progression

Death By:
Hang Clean 135/85
Push-Up

Athlete will complete 1 Hang Clean and 1 push-up the first minute, 2 of each the second minute, 3 of each the third minute, and so on until the athlete can no longer complete the reps within the minute.

IMG952925

CrossFit Basics:
20 Min AMRAP of:
12 Squats w/wallball 20/14
12 Sit-ups w/wallball
12 Push-ups
Run 150m

Monday, July 21, 2014

Workout of the Day:

Skill: Handstand Practice

5 Rounds For Time:
5 Handstand Push-ups
25 Deadlifts 135/95
Run 400m

CrossFit Basics:
4 Rounds For Time:
3 Wall Climbs
30 SDHP 53/35
Run 250m

Saturday, July 19, 2014

Come in today and make up a missed workout from this week or open gym.
Class times are:
10-11
11-12

Have a great weekend!!

Friday, July 18, 2014

Workout of the Day:

FUN FRIDAY!!
All you need to know is the following…

-Partner Workout
-20 Min AMRAP
-400m Run
-1 Point given every time athlete breaks position
-Score will be total time

Hope to see you!

IMG_0665
CrossFit Basics:
Same as above

Thursday, July 17, 2014

Workout of the Day:

25 Min AMRAP of:
25 KBS 53/35
15 Russian Twist 20/14
5 Box Jumps with ball 24/20

IMG953109

CrossFit Basics:

25 Min AMRAP of:
25 Wallballs 20/14
15 Russian Twist 20/14
5 Step ups holding ball 24/20

Wednesday, July 16, 2014

Workout of the Day:

Strength: Fun Stuff!!

For Time:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups

IMG958050
CrossFit Basics:

For Time:
1 mile Run
-then-
21-15-9
Ring Rows
Back Burpees

Tuesday, July 15, 2014

Workout of the Day:

Mobility Work

-then-
For Time:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

CrossFit Basics:
20 Min AMRAP of:
30 Jumping Jacks
15 Leg Lifts
5 Push-ups

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