WEEKLY HIGHLIGHTS: – Adam S. now has the C&J record with 300lbs…that’s even more impressive since he did those in a pair of 1993 Asics – Debbie C. has lost her use of band privileges since she can do strict climbing pullups! – Tuesday we had 28 PR’s on Clean and Jerk, very proud of you [...]

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Does this picture resemble your child laying on the couch, sprawled out relaxed, playing some high intensity, action packed football…what a workout, great exercise, physical mental and emotional stimulation…thanks, Madden 2013? School is quickly wrapping up as summer fast approaches.  It is 95 degrees outside, the kids are jumping on the trampoline and Brooks is getting ready for [...]

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WEEKLY HIGHLIGHTS: – Lindsey K. PR’d on her clean and jerk, awesome job! – Kris L. got his 1st Muscle up, great work! – Remember today is the deadline to get the early bird price on our specialty seminars next Saturday FAVORITE WORKOUTS: ME 45 sec/ REST 15 sec of each: Double Unders Power Pushups [...]

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  Monday-  Tomorrow will follow the same format as the two weeks prior.  It’s important to look at your weights on the reverse lunges and try to progress 5-10 pounds this again.  The conditioning will involve double-unders, so bring your rope.  The upper-body movements in the workout will be something new for many, wide-grip pull ups [...]

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WEEKLY HIGHLIGHTS: – Snow in May…I heart South Dakota – Congrats to Dustin H. and his wife on their baby boy Nash! – New bodyweight challenge starts Monday – Amy B. and Amy L. PR’d on their snatch…nice work ladies!!   FAVORITE WORKOUTS: A) 5 minutes to complete: Push Press 5-3-3 B) 3x 90 sec: [...]

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IF YOU READ NOTHING ELSE, PLEASE SEE THE BOTTOM! CrossFit Sioux Falls, I wanted to provide ample time for all to be planning ahead for the month and their own workouts.  May is a great month with many things going on kicking off with none other then CINCO DE MAYO this Sunday, MOTHER’S DAY on May [...]

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  Monday-  Tomorrow will follow the same format as 4/22.  It’s important to look at your weights on the reverse lunges from last week and try to progress 5-10 pounds this week.  The conditioning will follow a similar pattern, with slightly longer intervals.  The push-pull movements this week will be handstand holds (or freestanding progressions for [...]

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This week we’ll begin a new 8-week program.  The program is all about setting precedence for down the road, like preparing ingredients before you actually begin cooking.  Many of the workouts and exercises we’ll use are different from what we’ve grown accustomed to, and the point is to get your body to adapt and learn [...]

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  WEEKLY HIGHLIGHTS: – Mitch K. hit a 20lbs. PR on his snatch, that is impressive! – Sarah S. PR’d on her C&J, awesome! – BPaa had 3 PR’s this week, pretty sure that’s a PR in itself:) – That running outside idea went over really well again this week! FAVORITE WORKOUTS: “Annie” 50-40-30-20-10: Double [...]

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  Next week we will begin a brand new 8-week program, and we will use this week to test various performance benchmarks.  If you’re one that records your workouts, have your log ready to roll.  Even if you don’t normally do this, it would be a good idea to write down what you do this [...]

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