Monday: 9X: 9 Hand Release Push-ups 18 Double Unders 9 KB Swings (55/35) *EMOTM Power Clean 185/115* Tuesday: A.) 2 Squat Snatches EMOTM for 12 minutes B.) 10-8-6-4-2 120-foot Sprints Toes-to-Bar Wednesday: A.) Landmine Twists: 4X8 each side, rest 90 seconds between sets B.) With Partner, 15 minute AMRAP of: 300m Row Max Wallballs (20/14) [...]

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CrossFit Sioux Falls “Member Spotlight” this week is none other than Mitch Kuper. Many of you may already know Mitch, as he is able to get to quit a few different class times, but we decided to dig a little deeper anyway. Mitch always brings a positive energy when he shows up to class. As [...]

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Monday: For Time: 50 Box Jumps 50 Renegade Rows (35/25) 50 KB Swings (55/35) 50 Situps 50 DB Sq Cleans (35/25) 750 M Row Tuesday: A) Front Squat 1-1-1-1-1-1-1 B) 3x: “Broken Grace” 10 Clean and Jerks (135/95) -rest 45 sec- Wednesday: A.) 15 min of open skill work on: Overhead Squats Double Unders Pull-ups [...]

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Monday: 20 Reps: * Snatch DL (95/65) Box Jumps (24/20) KB swings (55/35) *Hang Muscle Snatch (95/65) Box Jumps KB Swings *OHS (95/65) Box Jumps KB swings *5 Burpee penalty after time for each break during barbell movements Tuesday: Tabata: Ball Slams Pushups Row for Calories Wednesday: A.) Weighted Step-up 4X8 each leg -rest 2 [...]

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Monday: 2x For Time: 15 Cal Row 20 Wallball (20/14) 15 Toes-to-Bar 20 Box Jumps 15 SDHP (115/75) 20 Burpees 10 Shoulder-to-Overhead (135/95) -rest 90 sec. b/w rounds- Tuesday: “Helen” 3x: 21 KB Swings (55/35) 12 Pullups (Ring Pulls) 400 m. run/row Wednesday: A.) 15 Minutes Choice of Skill Practice: Squat Clean Pistol Squat Double [...]

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  CrossFit Sioux Falls Member Spotlight this week highlights Amanda Weber. In her time at CFSF, Amanda has made great strides and continues to push for more each week.  She has a great drive for personal improvement and is a pleasure to coach.  We caught up with Amanda to ask her a few questions and [...]

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The holidays are coming to an end and it is now time to get back to the grind of everyday life. Many of us are now having to deal with the aftermath of all the holiday parties and family get togethers. Most people are now pondering the idea of getting back into a normal workout [...]

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Happy New Years Eve everyone! Before we put a close on 2011 I want to share a great article by one of the most brilliant and fascinating people of our time Steve Jobs. Now that 2012 is in our sights many of us need to regroup and refocus our attention onto what we want to [...]

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Monday: A) Strength On the minute, 12 Minutes: 1 Power Clean (progress to ~1RM) -or- 2 Power Cleans (70-75%) + 7 Ball Slams B) Courtesy of CF Football “The 4th Quarter is Ours” 5x: 20-yd Bear Crawl (10 yds there/10 yds back) 5 Deadlifts (245/165) 10 Burpees Tuesday: 500 M Row AMRAP 10: 15 Air [...]

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Stu has been coming here for almost 4 months now, but you wouldn’t be able to tell by the way he can knock out double unders!  He’s one of the people who manages to get up at the wee hours of the day to get their workout in and he’s been nothing but a great [...]

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