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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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CrossFit Kids

CrossFit Kids Starting June 9th – Here are all the Details

School is quickly wrapping up as summer fast approaches.  Before we know it we are going to be wondering what to do with our kids and how to keep them active. CrossFit Sioux Falls has an opportunity for your kids to grow better this summer – CrossFit Kids!

CrossFit Kids will not only teach your kids about physical activity; it will also give your kids confidence and expose them to activities they may not have the opportunity to try in school.  We will do everything from running, pushing sleds, rope climbing, barbell work, and general body weight work.  This program is open for all members and non-members children ages 8 and Up.

Intro Session Day (June 5th @ 9:30am): If you are curious what CrossFit Kids will entail, meet the trainers Liza and Zak are along with our entire training team, would like to see the CrossFit Sioux Falls facility, have any questions as well as get your sign-up process out of the way, please join us Thursday June 5th from 9:30am – 10:30am.  While it is not the official “Day 1″ it will expose all who attend to CrossFit, eliminate much Day 1 processing delays and kick June 9 off with a flurry.  Please plan to attend if possible.

Official Start: June 9th, 2014

Length of Program: 14-16 sessions (depending on “finale”) every Tuesday and Thursday with normal holiday planning taken into account.

Time: Tuesday and Thursday weekly at 10:30am – 11:30am.  While class could run a bit over, it is expected you be in the gym at 11:30am for pickup unless notified.

Lead Trainer: Zak Carchedi -  He is a highly skilled CrossFit and College Athlete, who loves working with kids and is very excited about taking over our kids program this year along with Liza who has been running the CrossFit Kids program during the school year.

Cost: $115 + tax = $121.90 for the entire course.  Sorry, there is no prorating or reimbursement for classes not attended.

Skill Level and Ages: CrossFit Kids is open to all skill levels of kids both boys and girls ages 8 -14 (many 15-18 can have the option of regular CrossFit as well).  Class will be conducted similar to our regular CrossFit class with programming developed for kids and their proper development; this is not daycare.

Please note, there is significant interest in this course (no this is not a sales tactic).  We will do all we can to accommodate yet class availability is limited.  It is expected that your child adapts well in a group setting.  Our responsibility and goals will be to teach your kids proper fitness, develop mental strength, meet new people, adapt well in an active group environment and learn CrossFit from the ground up.  If you are interested in small group training for your child or a group of friends we will also have some times available please email or call and we can work out times and days that best fits your needs.

If you would like to enhance the development of your child this summer through CrossFit, please send us an email to AND plan to attend on June 5th intro or 1st day on June 9th.

See you in the gym!

Thank you,


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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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14.5, Barbecue, and Post-Open Party

As is customary, we will close this year’s Open competition with a celebration Saturday afternoon and night.  Invite your friends and family to cheer on one last week of workouts, then stick around afterword for the barbecue.  All are welcome and we will have a potluck meal and yard games going at the gym throughout the afternoon.  For Saturday night, we have rented a party bus that will be meeting at the gym to pick everyone up around 7PM to continue the party downtown.  Check the CFSF Facebook page for any updates.


*Reminder*: Get signed up for your time slot to complete 14.5 by noon tomorrow or email me!

Thursday 3/27/14

Make-up/Recovery/Rest Day

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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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De-Stress Your Holidays


Here is the second part of our holiday survival guide. How do you handle the stress and busyness of this holiday season?

Here are a few tips on taking control of your mind, body and spirit during this hectic time of the year.

1. Take Care of Your Body

One of the most important things that you can do during this time of year is take care of yourself.  You can do this by not drinking so much alcohol or caffeine, working out, getting proper water and sleep intake.  Eating healthy is also the key to stress relief, if you are eating healthy you have less to worry about and if you miss a workout you won’t feel near as bad as if your diet is also suffering.

2.  Take a Mini- break When You Feel Things are Getting Crazy

When you find yourself starting to lose it, or butting up against your own rigidness, take a quick break.  Step away.  Go outside for a walk, listen to some relaxing music, call a friend or family member, go do some yoga or what ever relaxes and calms you.  Five minutes is all it takes to relax and get yourself back to a better state of mind.

3. Add Humor to Your Day

Humor, by nature provides instant balance and perspective, if even for a moment.  As long as it is positive, it allows us to step back and take everything, including ourselves, less serious.  A good belly laugh can take away all negative junk to not only you but to everyone around you.  Laughter and humor is contagious!

4. Be Realistic and Know Your Limits

It’s a wonderful thing to know your limits and know what you can and can not do.  Everyone wants to over extend themselves especially around the holidays.  Don’t let unrealistic expectations press you into doing more than you can realistically manage.  Say no.  Set limits.  Work smart.

5. Always Be Thankful

I think this is the most important de-stress-er there is, we all need to sometimes stop and smell the roses.  We have so many great things in our lives to be thankful for, friends, family, jobs, and so on.  We sometimes need to stop and remember even if things don’t always turn out the way we expected them to or visioned them to we all have an amazing life.  We all have warm homes, people who  love us no matter what, and great faith.  Life is good!

Everyone de-stress in there own way.  How do you de-stress through the holidays?  What little tricks do you use to get through the hustle and bustle of  shopping, cooking, school programs, family gatherings, and work? 

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