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LuRong Paleo Challenge Starting September 15th

For those of you who are interested in changing your way of thinking about food and improving not only your performance in the gym but in life this Paleo Challenge is for you.  Registration opens today August 11th, so stop thinking about making a change and get ready to do it!  Athletes will be tested in 10 workouts which include 3 benchmark WODs and 4 performance WODs.  This allows participants to challenge themselves physically, see how much they improve, and how they match up with others.  This is also a great opportunity to win prizes and learn how easy eating Paleo can be. Check out the challenge at, get signed up today!

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The Transition from “That Day”

The Transition from “That Day”

Casey Mouw – CrossFit Sioux Falls


You try to put it off as long as possible.  In this case, we have been blessed, fortunate, thankful to have 9 months to get to “That Day.”  “That day,” the last day of Casey Mouw working at CrossFit Sioux Falls (at least in this stint – yes I am wishfully selfish), finally came today.

I had lunch with Liza today and asked her if she was going to share anything.  “I need to but I do not think I can.  I just can’t do it.” Yay -Lucky me ;)  So with what is now “This Day,” I thought I would share a few thoughts.  (By the way, I am typing this at 4:43pm, Thursday August 14, 2014.  “That Day” is August 15.)


I think it is important for all to know that Liza and myself support Casey 100%.  While Liza and I did discuss with Casey numerous options to never reach “This Day,” we both love him and wish him only the best; we hope he reaches out if ever in need of anything or just someone to talk to, visit, or hang out with.  He has been a blessing to our entire family, our kids love him, and we will miss him in our daily lives.  I asked Liza last week, what will she miss the most and she replied, “just seeing him and knowing he is going to be in the gym.”  I pondered her words and have to agree myself.  He truly has made our lives better.

Not sure if everyone knows this, but it is difficult to type with tears in your eyes.  And while I planned to share some of the special, behind the scenes happenings, personal stories and stuff only Liza, myself and Casey know, we remain a somewhat guarded group who will retain these memories in exchange for smiles at each other. Yes folks, Casey does smile!  Quite a bit actually.

And we do have plans to keep him in our lives…so this is not a tear-jerking story that just ends.  It is a transition!!!

In the past 4 years CrossFit Sioux Falls has evolved into a premier CrossFit and strength and conditioning program with Casey as the Lead Trainer doing vast responsibilities in the gym.  We could count on him for any need; he just makes things happen.  Had he not been involved from our start, CrossFit Sioux Falls would not be what it is today.  Yet today, we can thank him as we have a strong team: Cody, Matt, Jeremy, Zak, Doc Rob, Liza and myself.  We also have Casey still involved in behind the scenes programming capacities.  We have all the people in place to continue ahead what we started together as a team four January’s ago.  We will transition and do it well.

To close, these posts are never easy to write.  I do not like these days.  “I’m not good at good-bye’s” – arms wide open. And there is so many things that could be said, yet I think it fitting to just end with just a simple note to share with all on some closing thoughts for Casey.



Thank you for all you have done, we will miss you – both CrossFit Sioux Falls and our family.  I will always be grateful for the care and time you have for our kids; you have become part of our family.  I will forever appreciate you being a cherished friend to Liza, in fact the lunches and dinners in just the past couple weeks have been special.  She will miss you deeply; as you know you are so dear to her. Seeing you grow up has been a sheer joy for me; you have gone from a college kid to an awesome adult for which I have high expectations and aspirations.  We have experienced and learned much together; thank you.  Your dad and mom are proud of you and that is fun to see in their eyes as well.  Liza and I pray for your dreams to come true and appreciate your desire to make big things happen; you can do it, even if the “it” changes.  You will be a success in your next pursuit, just as you have been in this stop. We loved this stop; make just a big of impact on the next one.  Liza and I love you and wish you the best; we are here for you. Please call once in a while or often, maybe daily :) And we look forward to seeing where the future takes you.  And when you feel the desire to stop back  home, all of CrossFit Sioux Falls is here for you.  Onward!


Liza and Greg


PS: Get out tonight to Bros and celebrate with all of us and Casey tonight (Friday, August 15) at 8:00pm.  If running a few minutes late, we will be there ;)



Please feel free to comment to Casey as desired.






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Fittest of the Falls 3

“Fittest of the Falls 3″ Registration and Events

Fittest of the Falls 3 – August 1-2


Welcome Athletes.  Preparation and planning is coming together nicely and we are excited to welcome 100 athletes to “Fittest of the Falls 3.”  Registration opens today (June 10) and will be on a first come, first served basis for the 1st 50 co-ed teams (1 male + 1 female athlete).  Last year we had athletes from 5 states encompassing great skills competing and we hope to get the same breadth and depth of competition once again this year.  Here are many of the event details as well as “HOW TO REGISTER”:

Date: August 1-2.  Registration begins from 4-6pm Friday, August 1 with the 1st event Friday at 6:30pm at our CrossFit Sioux Falls location.  We will be transitioning to the USF Sports Complex for all events on Saturday including Events 2-4 and a Finale with 6-teams qualifying to compete in this Event 5.  All competition will be done by 5:30pm Saturday, August 2, 2014.

Entry Fee: $150 per team; select between Rx or Scaled divisions

Prizes: Prizes will be awarded to the Top 3 teams in each division.  Additionally, we will have event prizes for the winning team of each of the events 1-4.

USF Sports Complex



AND NOW REGISTRATION - on to the important stuff: (please complete each step – help make our life easier)

 1. SELECT YOUR TEAM DIVISION (Rx or Scaled) and complete payment details using our MindBody processing.

2. COMPLETE WAIVERS (Each competitor must do this themselves) please do this right after registration so we have it complete.

3. EMAIL US YOUR Team Details to – (here is what we need) again, please send us this after payment

  • Team Name – what you will compete as
  • Name of Each Teammate (first and last names please)
  • T-shirt size for EACH Teammate

And there it is…1-2-3.  Select your division and click on the link above to go to a shopping cart and checkout.  Each person then complete their own Waiver online. AND finally send us the email with your Team Name, Individual Names and your respective t-shirt sizes.

See you all the 1st day of August!

–Fittest of the Falls

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granite games

Granite Games Friday Night Lights

The Granite Games qualifying workouts begin this week and we will be doing a Friday Night Lights format.  We have been thinking about doing this during the open and this will be a great time to test it out and see how it goes.  Our plan right now is to have warm up start right after our last class which is 5:30pm.  Everyone should be ready to go for the first heat by 7pm, we will have the heats on Facebook Thursday night so you know exactly when you compete.

We want to make Friday night fun and we will do a gym social afterward this first week and then we will have planned events for the last two weeks.  We need everyone who is participating to sign up on the main board at the gym!  The workouts will not be anything different then the open, so if you competed in that or are interested in competing for the first time this is a great opportunity to challenge yourself in a fun environment.

Make sure when you sign up you use our team code to get your discount ATHLETE14 and you sign up under our community CrossFit Sioux Falls.

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Good Luck Zak!


This weekend is North Central Regionals and we want to wish our very own Zak Good Luck.  Unless you have been living under a rock you all know how hard he has worked and how much time he has spent in the gym over the last year preparing for this very weekend.  You can watch and follow him all weekend on the live stream on the CrossFit Games website.

We are all so proud of his hard work and determination to achieve his goal in making it to regionals and we all know he is going to do great!  Zak and the rest of the coaching staff travel to Chicago today.  Greg and Doc Rob will be taking care of you all Friday and Saturday so get in the gym for a workout and then get on your computer and watch Zak take on the top athletes in the North Central Regionals.

-Liza, Greg, Cody, Casey, Jer and Doc Rob




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‘Intro to CrossFit’ – Next Class Starts Monday, April 21st

‘Intro to CrossFit’ – Next Class Starts Monday, April 21st

Intro to CrossFit Class is back at CrossFit Sioux Falls!  Our next class is set to start on Apirl 21st at 6:15pm, call, stop in or email us today if you are interested in this great opportunity.  Here are the details:

Do you want to change yourself? Be more lean, athletic, fit. Become faster, stronger, healthier. Feel better, more confident, and look the way you dream?

You can! And together, we can make it happen.

Come Join Our Great Community of Athletes

At CrossFit Sioux Falls, you not only have access to 45 weekly classes to transform your body, but coaches who will help you, guide you and motivate you to achieve a new you!

This is your best chance ever!  Start CrossFit with whole class full of people just like you as a part of our new beginners’ class, “Intro to CrossFit”.  Join others with their own goals and ambitions yet new to CrossFit and learn together from day 1, getting better day after day.  CrossFit from the ground up, building a foundation that you can use forever.  Better health, better body, better life.

“Intro to CrossFit” is for you! We start on April 21st, together moving forward.  


Class Details: “Intro to CrossFit”- learn the fundamentals and basics of CrossFit, perform body-changing workouts, experience life-lasting fitness.

Who: You, your friends, people who want to get fit, people who want to CrossFit and start with all new people, frankly anyone.

What: 12-session (one month long) strength and conditioning course that will teach the basic movements of Crossfit with a group of people who are all new to Crossfit.  We will also share nutrition, fun and life.

When:  Starts Monday, April 21st, 2014. Class will be held every Monday, Wednesday and Friday evenings (for four weeks) at 6:30 pm.

Where: Crossfit of Sioux Falls, 3505 S Phillips Ave, Sioux Falls, SD 57105.

Why:  Experience CrossFit while building an even better you.

Cost: $106 with tax.

For more information and to register please email, call 605-274-3474 or just stop into the gym anytime.

Let’s get started!

Contact us today,

The CFSF Team —

Liza, Casey, Zak, Jeremy, Cody, Doc Rob, and Greg

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granite games

Granite Games Community Info…


Although the Granite Games is in September this year they are taking a little different approach to how you are selected to participate either as an individual or as a team.  In order to compete this year you must participate in the 3 week Online Competition starting the week of June 4th-June 22nd.  The format of the competition is going to be just like the CrossFit Open, where workouts will be released on Wednesday and you will have until Sunday to complete and enter your score.  We will have opportunities available for everyone interested in participating to do the workouts and be judged.

The release of the workouts are:
June 4th
June 11th
June 18th

When registering make sure you register under team CrossFit Sioux Falls and use the discount code ATHLETE2014 this will give you a $5 discount on your Online Qualifier registrations which is $25.

There are several Divisions that you can register for after the Online Competition is complete.  In order to participate in any of the divisions of the Granite Games you must also participate in the online qualifying workouts.

Divisions Include
Individual AsRx
Community Team (2 men/2 woman)
Team Open (2 athletes same gender)
Team Open Scaled (2 athletes same gender)
Masters 40+
Masters 45+
Masters 50+

Registration opens tomorrow April 15th and goes until the first workout on June 4th is released.  Get signed up right away so you don’t forget and get prepared for the Granite Games on September 12th-14th! If you have any questions please check out the granite games official website

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30 Day Spring Challenge


Spring is finally here and summer is on its way.  Many of you are busy with kids events and getting ready for an active summer season.  Stress relief during this time of year is essential to keep you healthy and motivated.  To assist in the process, CrossFit Sioux Falls is adding a little spring challenge to your list of “must do” activities.  Along with attending your regular class time, we will also have on the whiteboard an additional workout that you can do either at the gym or at home.  All of the workouts are able to be done at home – the equipment required is easily available around the house.

The challenge is scheduled to start on Monday April 14th!  To make it easy, I will put two days of workouts on the board thus if you are a 3x a week member you will have the workout for the next day already written in your journal.  This is also a great reason to have a workout journal so you can write down the workouts along with your scores.  I encourages all of you to get your family, friends, kids, frankly anyone involved with fitness and you and CrossFit.  Go to a park and invite someone who doesn’t already CrossFit to do a workout with you.  Then bring them in to CrossFit Sioux Falls for a Free workout the next time you come in.  These workouts are not only good for you but a great way to introduce new people to CrossFit.

I will have the challenge ready and written on the back whiteboard.  If you want to participate please put your name on the board and get ready for a fun little spring challenge.  We will have drawing for prizes at the end of the 30 days for everyone who has finished all of the workouts.  I will also try to put up the workouts on facebook everyday for those of you who have vacations planed or will be out of the gym.

So get active…with anyone…spring is here!

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who you are

Happy New Year and Happy New You……..

It’s the start of a new year; Happy New Year!  Did you also make time for those New Year goals for your health and nutrition?  Well all of us at CrossFit Sioux Falls are here to help — mark your calendar and get ready to commit yourself to health and wellness.

CFSF Paleo 2014 – New Year New You Challenge

Start Date: Wednesday January 15th and will run 6 complete weeks through February 26th.  We added in an extra 2 weeks from today to allow you to plan, prepare, get mentally ready to succeed.  So January 15…no excuses.

Cost: $50, yet all the money will be given back in-full via prizes to the top 3 Men and Women winners; additional winners possible if warranted.

How the Challenge Works:

1).  Though our last Paleo Challenge was a partner challenge, this one will be an Individual Challenge.  That doesn’t mean you are on your own though as we are all a team working to better each other.

2). We will take measurements, pictures, weight, and a baseline workout that you have never done before; yeah not the 500M, 40,30,20,10 but something a bit different.

3). There is also going to be a point system to hold you accountable for what you are putting in your body, both food and supplement wise, along with your activity level and workouts.

4). You will not be required to journal your food but we highly recommend doing so.  Knowing what you are putting in your body is one of the most important ways of being successful with any type of lifestyle change.  We can’t help you unless we know and understand what you are eating and putting into your body.

5). We will also be having weekly meeting. These meeting are not mandatory to do the challenge, but they will be extra credit points and also be filled with great information to keep you motivated and have great success during the 6 weeks.  We will have trainer’s rotation on the meeting so that you can get a different perspective on how Paleo works in everyone’s life.  We will also be bring in meals for you to try and see how great Paleo can taste.

6). We will also have a different baseline workout once a week we will run in class; you are not required to do all of the baseline workouts but you do get points for them and they are FREE workouts to all that are doing the challenge.  We will have them run the same day each week as a class workout.  The only required workout is the first baseline workout; you must do that to compare times for the finals.

7).  All of the trainers will get together and pick the top 3 men and woman at the end of the 6 weeks.  Everyone who participated in the challenge will get to vote for the winners.

*We will have measurements and pictures taken on the 13 and 14th with the official start date being Wednesday January 15th.

Things you need to do before meeting: 

1). Sign up on the Whiteboard next to the Attendance Challenge.

2). Get a notebook and a pen; your going to want to journal your food.

3). Commit to working out at least 3 times a week.

4). Get ready to learn a lot, have fun, and feel better than you every have.

* We will have a detailed CFSF Intro to Paleo meeting on Tuesday January 7th; at the meeting we will give out a shopping list, help you with a food journal and answer any questions you may have at that time.  


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holiday picture

Holiday Schedule and Upcoming Events…


Holiday Party!  Its time to get out of the LuLu’s and into some dressy attire and meet some new people.  We have a ton of new members and what better way to get to the old and the new together then to have a holiday party.  Save the date Saturday January 18th at 8:00pm downtown at Bros Brasserie located on Phillips Ave. 

Holiday Schedule and hours for Christmas and New Years:
Christmas Eve No 4:15, 5:30 or 6:30 our last class of the day is 3:15.
Closed Christmas Day.
Thursday No class at 5:30 or 6:30am and 9:30 will be a regular CF class instead of Open Gym.
No Sunday class December 29th!

January Schedule New Years Eve: No 4:15,5:30 or 6:30 last class is 3:15.
New Years Day closed!
Thursday No 5:30 or 6:30am 9:30 will be a regular class not open gym

There will be NO CrossFit Kids over the Christmas Break our new session will begin the week of January 6th!

We will be having a New Year New You Paleo Challenge starting on January 6th this will be a 6 week challenge that we will be doing in the gym along with a workout challenge each week.  Keep on the lookout for a blog coming soon with all of the details.  The more people who sign up the bigger the winning pot!

We are also going to be having our first Intro to CrossFit of the new year starting Monday January 6th as well.  If you are interested or know of someone who is please email us or call to get your name on the list remember space is limited! 

Mindbody is updated with holiday schedule so please sign up for classes!

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