Alright SinCity, we’re just a couple weeks away from Fight Gone Bad 5. If you are unfamiliar with the event you can click the link under the events section to get more info. We need a lot more of our members to register for our team and raise money for these great causes. The registration process is really simple, but if you have any questions ask myself, Billy or Shain and we will help you set up your donation account. Make sure and tell all your family and friends to stop by SinCity CrossFit on September 25th and join us in the effort to raise money for these charities.

Work Out of the Day

Back Squat 5×3 (25min)

then:

for time:

Row 1000m

50 Squat Box Jumps 24″

30 Pull-ups

Work Out of the Day

“Severin“

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

post times to BeyondTheWhiteboard.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Rest Day

Make up a workout you missed this week

or

“Alpha” - from 324

As many rounds as possible in 12min of:

3 muscle ups

6 pushups

9 squat jumps

Work Out of the Day

“Carnage”

For time:

400m run

50 wallballs

30 pullups

800m run

30 pullups

50 wallballs

400m run

Work Out of the Day

“Ten Four”

As many rounds as possible in 10min of:

10 power snatch, 95/63lbs

10 toes to bar

Immediately followed by

As many rounds as possible in 10min of:

10 overhead squats, 95/63lbs

10 burpees

Post total rounds to beyond the whiteboard

Power Clean 1-1-1-1-1-1-1

“Slow, Slow, Fast”

5 rounds for time of:

9 deadlifts, 185/103lbs

6 L pullups

3 power cleans, 185/103lbs