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Friday night Light

“Friday Night Lights” – Open 2015

Friday night Light

The Open is almost here and we have over 40 athletes signed up.  It is going to be a great time of PR’s, Community, and taking your workout to the next level.  If you are on the fence about signing up this is your chance to compete against yourself to see how far you have come in your CrossFit journey.  If you are newer to CrossFit you can do scaled, and if you want to take your workout to the next level you can do RX.  The cool thing on this option, you will not have to choose RX or Scaled until the workouts are released.

Friday night will be set up to have all competing athletes show up at 5:00pm to start warming up.  We will have an athlete and volunteer standards and briefing meeting at 5:15pm with the first heat starting at 5:30pm. If you are unable to make it on Friday night, we will have other options for you to do the workout including all-day Friday class and Sunday night during open gym.  We will have a sign up sheet on the front whiteboard which will have all competing athletes names.  To help coordinate, you must fill in the day and time that you are planning to do the workout.  Cody or myself will either judge you or make sure that we have a judge available at the times requested.  With so many athletes, if you do not fill in the sheet with a day and time, we will not be responsible for you getting the workout judged or done so make sure you are responsible for yourself.  You will not be able to show up at a random class time and expect to do the workout with a judge; we will also be running the gym as normal during this great 5 weeks.

We are very excited to have so many athletes participating this year and want to make this a fun event for all levels of athletes.  This is your chance to show yourself what you are made of and have a great time doing it.  Just like our Throwdown a couple months ago, the next 5 weeks are going to be a great way to gage yourself and find out what you are good at and things that you still need to work on.

Onto the Open together!

- CrossFit Sioux Falls

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Open 2015

Open Season is Upon Us…………..

Open 2015

Registration Begins Thursday January 15th

Here we go CrossFit …. it’s now time for the CrossFit Open to begin and we are excited!  This year we are doing things a little different.  Instead of having every Saturday morning and afternoon consumed with competition, we are bringing the festivities forward and going to be doing “Friday Night Lights.”  The staff of CFSF believe this is a great way to continue having Saturday classes for those not going to participate in the open and give everyone who is going to participate a better opportunity to do the workouts with the group while creating a fun Friday event community night.  This does mean our Friday schedule will change slightly, our last class of the day will be at 4:15 on Friday.  This schedule will not start until the first week of the open which is the week of  February 26th.  Our plan is to have our first heats starting at 5:30pm and going until we are done.

This year along with the prescribed Rx division there will also be a scaled division similar to our throwdown where the movements and weights will be scaled.  When you do the workout each week your score will be ranked among others all over the world who are also doing the prescribed or scaled divisions.  We are encouraging everyone to sign up on under our CrossFit Sioux Falls team and be a part of this great six week event.  If you are not able to make the “Friday Night Lights”  we will have other opportunities to do the workouts as follows: Friday during regular class and a couple hours on Sunday during open gym to get the workout in.  Unless you are planning on going to regionals as an individual you will not be able to redo the workouts during the week – for most of our athletes this will be a one and done giving your best effort in that single shot.

Those of you who are interested in volunteering to judge, help with equipment, or video please let one of our coaches know so we can get you on our volunteer sheet.  We do not expect you to volunteer every week, please just give us a heads up on what weeks work best for you.  CrossFit is holding the judges course online again this year; if you took it last year you must take it again this year in order to be a registered judge.  If you are interested in judging you do not have to take the course but it is recommended by CrossFit.

Our plan is to have an informational meeting a couple weeks before the open starts so please check facebook and the blog for upcoming meeting dates.  We are really excited about this years open and after watching all of you compete this past weekend, we know we can have a great amount of athlete participation.

Here is a link to the CrossFit Games main site, this will give you all the information you need to get signed up and ready to compete.

Let the Games begin…or at least the Open.

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Throwing Down

There are two things that my eldest daughter wants right now: (1) new carpet in her bedroom, and (2) a better vertical jump for volleyball.

In the interests of efficiency, my wife and I decided to combine the two.

I brought her into the gym and had her try a couple box jumps out. Twelve inches was trivial. Eighteen was too. Twenty inches made her think twice, but she finally settled in on a 24-inch jump, which is impressive, since this is the adult male standard at CrossFit Sioux Falls and Gabrielle is a 13-year-old girl.

We ordered and assembled a Rogue box jump, just like down at the gym. It’s presently in the basement. My daughter heads downstairs every night and pounds out 30 reps.

Her goal is to box jump a vertical mile. At 24 inches, that’s 2,640 reps. At 30 per night, this is about 90 days. She updates her spreadsheet every night, and she’s scheduled to finish out the mile sometime in April. When she makes this goal, we’ll go carpet shopping.

Since she started, I’ve been warning her about missing a jump. In over two years of CrossFit, I’ve managed to never miss a box jump, but I imagine it’s painful. The edge of the box is sharp, and shins don’t have a lot of protection.

Sure enough, one night when I was traveling, I got a text message:

I fell for the first time doing a box jump today. Skin has been removed.

I don’t know when I’ve been more proud.

You have to understand that my daughter is the girliest of girls. She’s a roaring pink tornado of Taylor Swift, Instagram selfies, and glitter nail polish. Yet this girl launches herself to the top of a two-foot box over and over again, until she can’t do it anymore and pays the price by ripping (meticulously moisturized) skin off bone.

Good for her.

Both my daughters (Gabrielle, 13, and her sister Isabella, 10) played basketball for a while. I enjoyed watching them fight it out on the basketball court. I wanted them to experience what it was like to defend their physical space. I wanted some other girl to come over, shove them, and try to take what was theirs. I wanted them to fight that girl off, to defend that ball like it belonged to them.

Now, I’m not violent by nature or anything, but my wife and I took comfort in the idea that our girls were learning how to break out of a stereotype. They were learning how to ignore what society might expect of them — modest femininity, perhaps? — and they were learning how to throw down.

throw down (slang, idiomatic verb): to fight, to incite a fight, to make a stand, to produce or perform admirably or forcefully; from “throw down the gauntlet”

Other people’s opinions matter to a pre-teen girl — far too much, I’ve learned (my wife knew this already, having been one once). But through the process of getting down and dirty under the basket, our girls were learning how to shake those opinions off and fight for what was theirs. They were setting aside what society had told them to expect from themselves, and they were digging in to see what they could find underneath.

I see the same thing at CrossFit. I’ve written before about how CrossFit invites you to abandon decorum. For guys, this is natural — from childhood, we’re told to be big and loud and to grunt and to sweat. That message isn’t as clear for women. There are still stereotypes and boxes that women are supposed to fit into.

But at 5:30 a.m., there’s no makeup, there’s no hairspray (is that still a thing?), and there are no mirrors.

But there is sweat. And grunting. And pain. And there’s a lot of weight being thrown around by people — men and women — who don’t care what they look like. When falling barbells shake the floor, there’s no telling whose shoulders they were on. And when the gloves come off, there’s a good chance the nails are painted. I’ve seen Beast Mode, and it often wears a ponytail.

Getting to the edge of what you think is possible is universal. The exact experience is different for everyone, but I love how the result cuts across every demographic. When you abandon appearances and come face-to-face with your absolute limit, there’s a sense of accomplishment there that transcends age, background, ethnicity, and gender. Pain doesn’t play favorites and it doesn’t go easy on anyone.

I judged a competition at CrossFit Sioux Falls last weekend. The last workout of the day was a chipper — a long list of movements, so-called because you have no choice but to “chip away” at it.

This chipper was kicking everyone’s ass. It was capped at 20 minutes, and a lot of people were hitting the cap without finishing.

I was judging a team of sisters: Chelsey and Megan. After fighting through 270 reps of other stuff, they had gotten to the last movement: a 60-calorie row. (Calories are technically a unit of energy. In CrossFit rowing, you don’t burn calories, you generate them. Generating one calorie of energy on a rower might be about 10 meters of distance.)

Chelsey rowed her half, then Megan got on the rower with about 90 seconds left. I was doing the math in my head, and I knew she wasn’t gonna make it. There just wasn’t enough time.

And she didn’t make it. But damn, did she come close.

Time ran out with just four calories to go, which blew away my estimation of where she’d end up. When it was over, I tried to show her the scorecard, but it was obvious she and I weren’t even in the same zip code. She was sitting head-down on the rower, elbows on her knees, breathing with her entire body, wrapped in a bubble of pain. She had found the edge of her own personal abyss and looked over.

Now, I know nothing about Megan or her story, but I do know that on this day, Megan threw down. She didn’t beat the clock, but she made damn sure the clock knew she was coming, and she went down swinging.

And this is what my wife and I want for our daughters. We want them to know that the best way around an obstacle is often to go right through it. We want them to know that if they find themselves walking through Hell, the best strategy is to start running. And we want them to know that if something scares them, don’t flinch — stare that thing right in the face, stop worrying about what everyone thinks, and if you’re gonna go down, then go down swinging.

In writing this, I don’t mean to overstate the importance of my own opinion or imply that anyone needs my approval to get medieval on a barbell. I’m writing this because I’ve seen what society tells young girls they’re supposed to be, and CrossFit has shown me one example of what happens when those expectations are ignored.

So, Gabrielle and Isabella — if society tries to put you in a box, throw down and jump on that box.

In fact, do 30 reps. For time.


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New Year = New Challenges



Happy New Year and welcome to 2015!  What a great year we have had, filled with births, weddings, new coaching staff, and a ton of new faces in the gym.  After 5 years of great members, both new and old, we are still going strong and 2015 looks to be another amazing year for us.  If you have been on hiatus from the gym because of the craziness of the holidays and Christmas vacation we are ready for you to get back on track; come WOD with us.  We have many exciting things coming up including the Winter Throwdown and the Holiday Party: this January 10th is going to be a blast.   We all know it’s that time of year … the beginning and everyone is talking about resolutions and what you are going to change or delete from your life.  But my question to you is more challenged: what can you add to your life or your family or friends life?

So many of us sit on the sidelines and watch life pass us by.  We talk about how time flies and how there just isn’t enough hours in the day.  Is 2015 your year to start getting off the sidelines and get into the game of life?  If your not healthy or happy with yourself then how can you be happy in your life?  Change is hard and not always wanted but there comes a time when its needed.  You may not even see it until it happens, or you may have to struggle to let change in.

What will the new year bring you?
What do you want it to be, for not just you but your family?

Maybe its time to focus on your health and wellness, your diet, or maybe its your kids health and wellness?  The new year for CrossFit Sioux Falls will be focused on all those things and more!  We have a family focus and with the new year comes the start of our kids classes, parent and teen classes, our nutrition counseling and challenges, and we can’t forget about the amazing community and friendships along the way.  If you are looking for a change for yourself or both you and your family, then please come to challenge us to help change you to feel better and look better in the new year. I go back to the question “what are you going to add to your life or your family or friends life?” … maybe health, wellness, friendships, and community!  How about CrossFit?  Take the first step…and we will walk, jog, and run and row with you to success!


If you are ready to walk in, just as we welcome in a energized 2015, we welcome you to CrossFit Sioux Falls. Come in, call 605.274.3474 or email – and if you are ready, just walk in…let’s get started.

Welcome a NEW YOU in a New Year!

– Liza and Team.




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CF Christmas

Winter Throwdown Standards and Movements…….

  Here is what a bunch of you have been waiting for all week, and I am going to give it to you in the simplest form that I can.  We have 40 teams signed up for the Throwdown and  as a coaching staff we couldn’t be more excited about the turn out.  The deadline for team sign up is going to be Monday, December 22nd so there still is time to get a partner and sign up, and remember this is a fun event, with IN-Gym teams only.  After Monday we will start doing heat assignments and getting last minute preparations done to make this event amazing.  We will have our overall winners which will receive our traveling plate trophies, and we will also crown our scaled winners.  This is going to be a great day to not only get a couple workouts in but meet new members and socialize.  After the competition we will let everyone go home and get ready for the evening festivities which will be at a downtown location to be named soon!  The fun awaits. Enough logistics here is the nitty gritty of the day with the movements and weights for each division….. Event One will be a Max Lift (for both RX and scaled) – this will be a 3 movement 2 rep max unbroken complex.  In other words, you must go through all 3 lifts without the barbell touching the ground.  There will be a max time limit for this event of 6 minutes and each athlete will get 2 attempts at a max weight.  You will need to complete  2 reps of a hang clean, front squat, and shoulder to overhead, after completing your lift you will have the opportunity to deadlift for the remainder of the time.  Your score is your max weight combined by both partners and your number of deadlifts performed after each lift attempt. Here are the rest of the movements for RX: Handstand Push-Ups Power Snatches (115/75) Double Unders Rowing KB Swings (55/35) Wall Balls (20/14) Slam Balls Thrusters (95/65) Pull Ups Burpee Box Jumps AND, the movements for Scaled athletes: Hand released push-ups Power Snatches (95/65) Singles or Double Unders Rowing KB Swings (55/35) Wall Balls (20/10) Slam Balls Thrusters (75/55) Banded or unbanded Pull Ups Burpee box jumps It is likely, you have many questions.  No problem, but be patient. This is just to give you an idea of the movements; we will give you more information a week out from the competition. So, while we will help answer your questions, if you let the event unfold…the entire story will be told.  Remember this is for fun so there is no need to run through the workouts, freak out about something that you may not be an expert at, or add any discomfort to your preparation.  Go into this with an open mind of making yourself and your partner better, competing and just have fun.  If you do have any questions please direct them to Liza and Cody as we are the ones in charge of this event. And remember, the deadline is fast approaching (TOMORROW) but we can accommodate if you make the list and commit. Thanks, Liza and Team   holiday party

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gift of fitness

Tis the Season For Fitness……

gift of fitness


Tis the season for gift giving, so why not give yourself and a friend the gift of fitness and get rewarded for it in return.  CrossFit Sioux Falls is all about friendships and fitness and this is the perfect time to get all of your friends in the gym to workout with you, because nobody likes to workout alone.

For every active member who brings a friend in to join, here is the deal for BOTH of you

Starting December 15-January 2nd we will be offering current members half of there next month and there friends half of there first month for joining CrossFit Sioux Falls.  This is for everyone – part time and full time members if you are a student, fire, military, or police you still get the regular reduced rate plus the half off your first month.  If a member brings in 2 friends who join, each friend will get 1/2 off their 1st month and the current member will get a free month (1/2 x 2).

The holidays can be a crazy hectic time of year and the first thing that we forget to take care of is ourselves.  This is the perfect gift to give yourself and a friend.  Challenge yourself to be more than what you ever thought you could be.  What ever your goals are to gain muscle, lose weight, gain some great friends, or just a stress release make 2015 your year, CFSF can kick-start you.  What are you waiting for? Stop by the gym, call (605) 274-3474, facebook , or email ( today!

CrossFit Sioux Falls
3505 S Phillips Ave, Sioux Falls, SD 57105
(605) 274-3474



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Fall throwdown winners 2013

Winter Throwdown and Holiday Party

Fall throwdown winners 2013


The date has been set, and we are ready to roll!  The 2014 Winter Throwdown and Holiday Party is Saturday, January 10th tentative start time is 8:30 am and we should finish around 2 pm.  In the evening of the 10th, we will be having our Holiday Party downtown with full plans and location disclosed as the date approaches; this is open to all members and their significant no matter if you participated in the Throwdown.

The format will make fun a fun yet competitive event to motivate all.  The Winter Throwdown will consist of a 2- person same sex team, and we will be running scaled and Rx teams together just modifying weight and reps so there is equal work between groups.  Every level of CrossFitter is welcome to sign up, and this is an in gym CFSF members only Throwdown.  If you are having trouble finding a partner and want to participate talk to me or one of the coaches and we can help you get paired up with some.

This event is a fun event for everyone.  All the movements will be general CrossFit movements, nothing unknown or crazy.  We will be having 1 lift and 3 workouts all in the moderate time frame.  We will be announcing the workouts the week of the competition so you have a chance to digest what you need to do.  Cost for the event is $50 a team, we will have a sign up sheet on the whiteboard on Monday.  If you don’t want to compete but would like to volunteer to help set up, move equipment, or judge I will have a sign up sheet for volunteers as well.

The traveling-plate trophies are on the line for both male and female divisions, this is going to be a great day of fun and festivities!

winter throwdown





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american flag boots

Upcoming Events and Information for Holidays……..





american flag boots

Tuesday Veteran’s Day…
CrossFit Communities all over the world will celebrate Veterans Day tomorrow by doing the Three Wise Men tribute workout.  The workout was designed to raise money to help those Veterans who have come home from war but are struggling with life after the military.  It is a great way to pay tribute to all of our Veterans.  The workout itself consists of 3 different named workouts: Jeremy, Ben and Beau.  All three workouts are 4 minutes each with a 2 minute break between each workout.  If you are interested in donating to the Three Wise Men fund, here is the link

Paleo Challenge Prize Winners…
Our first LuRong Paleo Challenge ended this Sunday.  Everyone who participated did an amazing job. The workouts were not easy and added on to your weeks class workouts; they were darn right hard as ever.  It was great to see many of you in the gym more often working out and getting the work done.  After validating all of the scores, we will be giving prizes out to the top 3 winners using the stats that we get from LuRong.  Everyone did an awesome job with the challenge and many of you had some amazing results.  Just because the challenge is over doesn’t mean you should stop and go back to your regular old eating habits … remember this is a lifestyle not diet.  Keep making healthy choices and getting your workouts in every week.  I will announce the winners this Friday morning.

Holiday Throwdown…
Many of you are patiently waiting for the announcement of our holiday Throwdown, which in past years was our Fall Throwdown.  The expansion of the gym and our visit from the great Kendrick Farris has moved our awesome in house event to the holiday  season.  I know for many of you this is a busy time of year yet we want to make this a fun community weekend we all can enjoy.  We have not set a date officially as I wanted to get feedback from all of you … When is the best weekend to have this event?  We are looking for a Saturday afternoon in December the second or third weekend if possible.  We will have the Throwdown in the afternoon and Christmas Party in the evening.  The format will be the same 2 person, same sex partners. We are looking at 3 to 4 events plus the final.  Only CFSF members are allowed to compete; this is a fun event for all skill levels with workouts that have straight forward movements.  Start looking for a partner and get ready to compete and have a ton of fun.

Winter Weather Policy..
Winter Weather is upon us as it is getting cold.  The snow is starting to fly through the air which means we are going to have bad weather along with Sioux Falls Schools having late starts and cancellations at times. Remember if the Sioux Falls public schools are opening late or canceled, CrossFit Sioux Falls is also opening late which means NO Early Morning classes.  5:30am and 6:30am will be cancelled immediately upon the closing of Sioux Falls Public Schools due to weather.  We want to keep YOU and our trainers safe and this assures everyone is notified in advance.  The first class of the day will be 8:30am at the earliest; please check Facebook or we will do our best to update Mindbody Scheduler as fast as possible (though the early morning could be incorrect FYI).  If you are on facebook please check for updates on opening times, along with early closing times because of bad weather as well.  We will try to let everyone know in advance so that you have time to plan your workout and day accordingly.

The New Space (“The Cube”)..
Many of you have been asking about the new space and what we are going to use it for.  The new space is amazing and as the cold sets in the ability to workout outside becomes smaller and smaller.  Many of our class sizes are growing bigger and bigger and the new space allows us to spread out and split classes if needed.  We are also planning a future using it for CrossFit Kids class, both group and private kids classes, early morning intro classes, more Barbell Club classes, and we are looking at adding some night endurance classes a couple times a week.  All of this said, we will do our best to roll it out in a coordinated fashion and make the best additions rather then just tossing up random tests.  So in the meantime, we hope you benefit from it at a minimum by just having even more equipment and space in our large room as we build ahead in an organized manner.

Please make sure you are not taking any of the equipment out of “The Cube” and make sure any equipment that you bring in gets out!  The coaches and myself have worked hard to make the new space clean and usable for all! We will be adding some open gym times to the space during normal class times this winter for those of you who want to get your lifts in or do skill work; we will be posting times on the door as they are available.

Thanks all.

-Liza and team.




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barbells for boobs2

Barbells For Boobs October 25th

barbells for boobs2

October is Breast Cancer Awareness Month and to celebrate we are hosting Barbells for Boobs.

“Barbells for Boobs” is a non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. Inspired by athletes everywhere, local communities come together, fund raise, and help us detect potentially life threatening breast cancer occurrences.”

We will be doing a partner style “Fight Gone Bad” type workout; the movements we will be doing are wallballs, burpees, rowing, push press, and box jumps/step ups.  This event is open to all members, non-members, friends, family, or anyone who has been affected or knows someone who has been affected by Breast Cancer or any other type of cancer. The workout times will be 8:30am and 9:30am for the partner workout. 10:30 we will have a “Max Out for Boobs” where you can max out your clean, jerk, clean and jerk, snatch, back squat, front squat, or a combination of lifts.  If you are interested in bring your kids to workout with you that is fantastic, yet to make it a win-win for all kids (and you) must attend the 9:30 workout and the kids must be at least 10 years of age.

Wear pink if you can or something honoring someone you know who has been affected by Cancer.

We ask that you donate to the cause either under the CrossFit Sioux Falls team on or bring a cash donation the day of the event. We have an events page on our facebook page so please join our event so we can plan accordingly.







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Update: #BlessTheGym Tour @ CrossFit Sioux Falls This Sunday!

Reminder this Sunday! Oct 26th, only a couple spots remain! Email with any questions or to grab your spot!

You can choose to pay by credit card for $235.00 or cash/check for $225.00. Your spot is reserved when we receive payment.

Official times soon, but be prepared for 8:30am to 3:00 pm on Sunday (with 1 hour lunch).

CrossFit Sioux Falls is proud to announce we have made our gym a stop for the #BlessTheGym Tour put on by two time and current Olympian Kendrick Farris.

Photo courtesy

Photo courtesy of

This is a one day seminar on Sunday October 26th focusing on the Snatch and Clean & Jerk. Come expecting to be coached by one of, if not the, best lifters to ever represent the stars and stripes. If you would like to use PVC to warm up, that is fine, but but come ready to work up to 80% as this will be a live camp. We couldn’t be happier to have this opportunity right here at CrossFit Sioux Falls.


This is a one day seminar, Sunday Oct 26th @ CrossFit Sioux Falls. Expect a seminar brief from Kendrick before the 2 hour morning session, lunch break, then 2 hour afternoon session, followed up with time for pictures and time with Kendrick Farris. Please note no video will be allowed any time during the seminar, and only paid attendees will be allowed in the gym during the seminar. We will provide more specifics to the attendees as the date approaches. Reserve your spot now!!!

Any question please contact Matt Byers

Also, check out in the mean time.

Photo courtesy of

Photo courtesy of

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