Archive | CrossFit Workouts

chiiper

Monday 04/27/15

chiiper

Monday 04/27/15

Skill/Strength: Back Squat

Conditioning:Wall Balls, T2B, Box Jumps, Dead Lifts, DB Thrusters, MUs(Dips), OH Lunges

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Friday 04/24/15

Friday 04/24/15

grannyMojo

Friday 04/24/15

Strength: Back Squats

Conditioning: Push Press, OHS, T2B

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CrossFit kids 1

Junior Athletes Classes – Summer registration opens April 15th

 

CrossFit kids 1

 

It’s back and even better then before with multiple skill options and class sessions to enhance your child’s fitness awareness, abilities, techniques and skills; CrossFit Junior Athletes and Junior Barbell Club is Open for Summer registration April 15 – May 15 on a first-come, first-served basis.  Junior Athletes will be open to the first 25 athletes and Barbell Club to the first 15 athletes.  Please see the details below for each option and contact us to reserve and confirm your spot this summer.

 

Junior Athletes:

CrossFit Jr. Athletes workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push, run, throw, climb, lift and jump.  Our Junior Athletes class will mainly focus on fun and fitness we will be using a lot of body weight, endurance work, kettlebells, dumbbells, and wall balls.  There will be limited barbell work will be in the is class and as kids lifting weights will be the primary focus of our Jr. Barbell Club.

When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play.  CrossFit Jr. Athletes will not specialize and does not coach them to be good at just one thing. Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Class atmosphere will be high-energy, fun, engaging and interactive. At CrossFit Sioux Falls, our CrossFit Jr. Athletes program uses a combination of skill practice, workouts and games to build strength and conditioning in children.  We will also be focusing this program on self esteem and building not only strong bodies kids but strong minded kids as well.  We will talk about nutrition and how important it is to eat right and workout.  The structure of the class will be similar to our regular CrossFit classes which comprise a warm-up that we  will do as a group and then go into the skill work focusing on all around general technique and skill for kids and lastly we will have our workout of the day combining strength and conditioning in a challenging yet fun environment.

In the past we have offered small group training as well. If you are interested in having a team come in for small group training either with our Junior Athletes curriculum or our Jr. Barbell please call or email Liza at 605-321-8926 or email Liza@cfsiouxfalls.com  and we can get times and days set up that work for your group.   We are ready for  a great summer of helping kids stay active and having a great time doing it.  Get your kids signed up today.  As mentioned, space is limited.

Age Requirement: 8yrs  & up

Classes Schedule: Monday, Wednesday, Friday from 9:30 am-10:30 am.
Session #1: June 3rd-June 29th         12 classes total/session
Session #2: July 8th-August 3rd        12 classes total/session

Rate: $115 per session or if signed up for both sessions then $115 for session #1 and $85 for session #2.

Class sizes are limited to 25 Jr. Athletes per session. Register as soon a possible.

Active CFSF Members: we will take $15 off your own June bill-date for each child you have active in Junior Athletes or Barbell Club.

 

 

Junior Barbell Club:

Jr. Barbell Club will introduce athletes to the basic fundamentals required in both Power and Olympic lifting. Examples of lifts that will be learned are back squat, front squat, overhead squat, bench press, shoulder press, push press, push-jerk, cleans, clean-and-jerk, and snatch. Jr. Barbell Club is programmed for both boys and girls alike, all of the movements can be scaled to each individual’s abilities. The movements are taught safely and effectively under the close supervision of USAW certified coaches. Jr. Barbell Club will provide a foundation for athletes to continue to build their physical as well as mental strength. All lifts and technique learned will be able to be applied to any future athletic path the athlete may take.

Ages 13-19

Classes will be T-Th from 9:30 am-10:45 am.

Session #1: June 2nd-June 25th   8 classes total/session

Session #2: July 7th-July 30th   8 classes total/session

Rate: $115 per session or if signed up for both sessions then $115 for session #1 and $85 for session #2.

Class sizes are limited to 15 Jr. Barbell Athletes per session. Register as soon aspossible.

To confirm your spot, please email liza@crossfitsiouxfalls.com, call 605.274.3474 (please leave a message and we will return as soon as possible), or stop in the gym and see any trainer.

Posted in CrossFit Workouts, Events, Featured, Members0 Comments

Wednesday 04/22/15

Wednesday 04/22/15

cfgirls

Wednesday 04/22/15

Skill/Strength: OH Press (Strict)

Conditioning: Running, KBS, Pull Ups

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Tuesday 04/21/15

Tuesday 04/21/15

The all important "mid-thigh" position as the lifter leaves 2 heading to position 1... *Image belongs to Hookgrip (www.hookgrip.com)

Tuesday 04/21/15

Skill/Strength: WOD Prep

Conditioning: Snatch, Cleans, Dead Lifts

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Monday 04/20/15

Monday 04/20/15

rowing

Monday 04/20/15

Skill/Strength: Front Squat

Conditioning: Rowing, T2B

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bring a friend day

Friends Free on Saturdays in April and May

 

bring a friend day

Members, as always thank you for being such an awesome community of athletes and friends.  Being a part of a group of people who share a common interest, workout together, and build longstanding relationships is a great reward of being part of CrossFit Sioux Falls.

We also know you have many friends outside the gym who you may like to work out with, would like to experience CrossFit Sioux Falls or frankly, just want to connect with on Saturday morning.  You are in luck athletes!

From now through May 24th, any member of CrossFit Sioux Fall is welcome to bring their friends and guests to Saturday 8:30am partner/team workout at no cost for your guests.  So, let’s welcome new faces over the next 7 weeks and have fun fitness together.

We will have workouts ready for all skill levels and conditioned bodies and an open, welcoming atmosphere.  Now all we need is you and your friends.

Let’s kick this off this weekend April 11 and ongoing for the 6 Saturdays thereafter as well.  Plus for any friend who joins on one of these Saturday mornings, their 1st month will be 50% off.

And at the end, the member with the most friends who join over the 7 weeks, they will receive $100 in Gym Bucks to spend as you wish inside CrossFit Sioux Falls.

Get fit together!

– CrossFit Sioux Falls

 

 

 

 

 

 

 

 

 

 

 

 

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gd

Friday 04/17/15

gd

Friday 04/17/15

Strength: Front Squats

Conditioning: Cleans, Jerks, Push Jerks, Power Cleans, Push Press, Clean and Jerks, Ground 2 OH

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Wednesday 04/15/15

Wednesday 04/15/15

cfgs

Wednesday 04/15/15

Skill/Strength: Bench Press

Conditioning: Running, Wall Balls, T2B

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Tuesday 04/14/15

Tuesday 04/14/15

rich2

Tuesday 04/14/15

Skill/Strength: Power Snatch

Conditioning: Power Snatch, DU, Burpees

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