CrossFit Sioux Falls would like to welcome everybody to join us for a day of development on Saturday, May 18th.  We will be holding 3 separate 2-hour seminars throughout the day focusing on Weightlifting, Rowing, and Gymnastics.  Attendees will receive thorough instruction of progressions and drills and will build proficiency in each of the three disciplines.  We will have our coaching staff as well as the CFSF affiliate team here to assist you.  This is open to the members of our gym as well as anyone from the surrounding area that can make it.

You may choose to attend one, two, or all three of the seminars.  If you sign up by May 10th, the cost will be $40 for the first seminar, and $20 for each one after.  After the 10th the prices will go to $50/$25, with the deadline for sign-up being May 16th.  All proceeds will go toward the CFSF affiliate team going to Chicago at the end of May.

We will be offering childcare throughout the day for those who need it.  The cost will be $10 per session and $5 per for each individual child.  If you are attending either of the first two sessions, we ask that you please send snacks or lunch with them.

Please email casey@cfsiouxfalls.com to reserve your spot(s) and indicate whether or not you will be using the childcare.

Schedule

930-1130 Weightlifting.  Attendees will go through numerous drills to develop the snatch and clean & jerk.  Everyone from beginner to advanced lifters are encouraged to join us.  Along with learning the basic positions, we’ll teach you warm-up strategies to continually improve your technique every time you lift.  At the end of the session you’ll have the chance to apply what you’ve learned and go for a new PR in either of the lifts.

1145-145 Rowing.  Former University of Wisconsin and World Team rower Tyler Resch will lead this seminar.  Topics will include breakdown of stroke technique, pacing and strategy for different distances, and the session will likely close with a challenging workout on the rower.

200-400 Gymnastics.  We will be brining in Gymnastics coaches to take everyone through progressions on the rings, handstand progressions, and anything you’d like to learn to improve your bodyweight skills.

CrossFit Games athlete competitors final week 2013

(please read – there are schedule changes at the bottom and live on MindBody)

CrossFit Sioux Falls, THANK YOU! I am thankful for every member in the gym.  It has been a long time since I have typed to all at once, but there are updates and much to share.  I am excited for the gym, the members of the gym and even Sioux Falls and those yet to come in and experience CrossFit, our community and their inner athlete firsthand.

Our training and classes have never been better.  Attendance grows week over week.  Our trainers continue to develop their own skills and pass that knowledge, the CrossFit Open was a huge success, PRs go up daily on almost anything we do.  Adults are realizing that the best truly is inside and ahead of them!  That is AWESOME!!!

Just this week, Zak Carchedi joined our group of coaches on his own CrossFit Coaching journey.  I believe he will be a huge success both individually and through others at CrossFit Sioux Falls.  I am excited to have him join us.  Tyler Resch will be back in Summer swing leading many classes on Tuesday and Thursday including our CrossFit Junior Athlete program again.  You will want your kids to be involved in this program if possible; Tyler has an amazing impact on the lives of these kids and their own accomplishments and confidence grow every time they come in the gym.  I love watching Tyler impact these kids.

CFSF achieved our own goals in the CrossFit Open with Mary Theobald qualifying for Regionals as an individual competitor and our Team qualifying with 8 athletes joining Mary in Chicago May 31 – June 2.  During the Open we saw more athletes achieve greater results then I could have imagined.  Frankly it was unbelievable how strong and fit so many people have become, and they just keep getting even better!

With growth and success comes some awesome challenges.  To continue growing what I believe is the absolute best form of fitness and training and to meet the needs of our members, we have a few schedule changes.  These changes will go into effect immediately this Monday.  We do not want to wait, but rather push these through to meet the needs of the gym.  We will be adding Zak as an additional coach as much as possible with Casey, Rob, Jeremy, Doc Rob, Tyler, Liza and myself to classes.  Extra coaching skill will improve athletes and assist in a safe, productive environment to CrossFit.  And, we are adding 3 classes immediately while moving a time-slot altogether.  Here are the class changes.  THESE START MONDAY, APRIL 29, 2013.

ADDITION: 3:15pm – 4:15pm class MONDAY, TUESDAY, WEDNESDAY, FRIDAY (no class at 3:15pm Thursday)

CHANGE: 4pm class MOVED to 4:15pm – 5:15pm EVERY WEEKDAY (Monday – Friday)

CHANGE: 2:30pm class on FRIDAY moved to 3:15pm FRIDAY

OPEN GYM: 1:00-3:00pm MONDAY, WEDNESDAY, FRIDAY

ALL of these changes are up and live in MindBody Scheduling.  Please sign-in when able.  If you need help, please contact me.

Also, starting JUNE 10, 2013 we have a morning change with OLY and EWOD.  Additionally, June 10 is the start of JUNIOR ATHLETES.  You will want to pre-register if possible.  We will run 18-classes for $115.00 plus tax for your Junior Athletes.  There will be a week off in the summer and we will work around holidays as best possible.  Expectation is 18 classes through 8-weeks.  All of these expectations are also online.

Additionally, from May 31 – June 3 our staff is at CrossFit Regionals in Chicago.  I am making arrangements for class on Friday that week.  Sunday will be cancelled the last 2 weeks in May due to Holiday and Regionals.

Lots to digest.  We are all working to continue to allow CFSF To grow while maintaining the best fitness community in the region.

In closing, all members I appreciate you as people and love to see you succeed.  You have been an integral part of the growth and success of CFSF and I am proud of you!  For anyone yet to experience CrossFit or wonder if it is right for you, please come in.  Jeremy, Rob or any of our trainers will treat you first class and if not, please see me direct.  We have no “sales speech” or “long-term commitments.”  Frankly, what we do works and there is no need to tie you in, retain unhappy members, or force you in to a gym you do not want to be a member.  But, if you have a desire to be the “best you” surrounded by people who are the “best them” you will find us.  And if you stay around, well…come see for yourself!

Be amazing!

–Greg

Intro to CrossFit Class is back at CrossFit Sioux Falls!  Our next class is set to start on Monday April 15 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.

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 15, 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 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 15, 2013- Friday May 10 , 2013. Class will be held every Monday and Wednesday evenings at 6:30 pm and Friday at 5:30pm.

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 jeremy@crossfitsiouxfalls.com, call 605-274-3474 or just stop into the gym anytime.

Let’s get started!

Contact us today,

The CFSF Team —

Liza, Casey, Rob, Jeremy, Tyler, Doc Rob, and Greg

Four weeks down, the best one to go.  The final week of the Open is something we really look forward to at CFSF.  Not just a finish to the “Open competition season”, but a chance to get everyone together, celebrate what we’ve accomplished, and (for the first time in 5 weeks) catch our breath.  We’re very excited for this upcoming Saturday.  As former CFSF coach and CF402 owner Mike Brownfield puts it, It’s like Christmas Eve.

As of now, Team CFSF sits in 21st place regionally and is poised to qualify for the regional affiliate team competition for the 4th straight year.  We also have many individuals performing very well, including Tyler Resch and Mary Theobald ranked 82nd and 45th respectively in the North Central Region.  Mary is looking to qualify for the individual competition for the 3rd straight year.  Additionally, our friends from CrossFit 402 in Omaha will be bringing some competitors and joining us in taking on 13.5.  Among them will be Duke Burk, who is currently ranked 15th regionally and 147th in the World.

After what will surely be a great day of competition, we’ll close the 2013 Open with a great party.  Following the final heat of the day, we’ll fire up the grill and have a potluck meal, yard games, and (of course) there will be beer.  Please feel free to bring any food or drink you want, as well as lawn chairs and yard games to enjoy the day.  On Saturday night, we’ll have transportation lined up for all who continue the celebration and hit the town.

Saturday promises to be a good one.  Tell your friends and family to make it if they can, we need a large and LOUD cheering section!

Let me begin by saying how proud I am of all of you who guys.  I know there had to be obstacles along the way, challenges you didn’t foresee, yet you charged on to get the results you wanted!  As the great Jerry Garcia once said, “What a long, strange trip it’s been.”  My ultimate goal is you saw this 6 week ‘challenge’ as a glimpse into what things could be for you when you decide to do this as a lifestyle.  There is a ton of variety out there so you shouldn’t get bored with eating the same thing over and over.

Do you need to be 100% paleo all the time; no.  You’ll drive yourself nuts and almost feel like an outcast when you go out for happy hour with your friends.  If you know you’re going to have a night out on the town, I hope you now have the tools and resources to zone your diet in for before and after so you don’t feel so guilty about it.  Yes, depending on how ‘strict’ you have been with your diet and what you choose to splurge on may have some negative reactions, but that should only reinforce that you only need to splurge every once in a great while.

Well enough on that, let’s get into the numbers of things!  As a whole, the group lost an average of 2 1/2″ off their waistline and took :54 seconds off their baseline time!  Let that sink in for a moment.  That is just over a 7% loss just on the waistline of this group, or losing about 1% of your waist and getting 9 seconds faster on your baseline every week!  We trainers have noticed not only an increase in energy levels, but we’ve also been able to push you guys a little harder with respect to workout volume.

The winning team/individuals are as follows:

Individual Woman: Cassi Sehr

Individual Man: Scott Jones

Team: Blake and Debbie Curd

Intro to CrossFit Class is back at CrossFit Sioux Falls!  Our next class is set to start on Monday April 15 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.

Join the Community – Intro to CrossFit begins April 15, 2013.

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 15, 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 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 15, 2013- Friday May 10 , 2013. Class will be held every Monday and Wednesday evenings at 6:30 pm and Friday at 5:30pm.

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 jeremy@crossfitsiouxfalls.com, call 605-274-3474 or just stop into the gym anytime.

Let’s get started!

Contact us today,

The CFSF Team —

Liza, Casey, Rob, Jeremy, Tyler, Doc Rob, and Greg

You’re ready…sign up!!

WEEKLY HIGHLIGHTS:

- Groundhog day tomorrow, 5th favorite holiday of the year!

- Had some very solid PR’s on Tuesday, not only on lifts but BPaa’s celebration was heard east of the Mississippi

- Registration is now open for the CrossFit games, make sure you get signed up.

- Next week is the 6th and final week of the bodyweight challenge, awesome job sticking with it guys!

- Week 2 is nearly wrapped up on the Paleo cahllenge, how are things going?

- We had 114 members qualify for the attendance contest, that’s amazing!  Drawing will take place this weekend for the prize

FAVORITE WORKOUTS:

AMRAP 15:

15 Russian KBS

30 Double Unders

15 Abmat Situps

5x for slowest round:

Row 250M 12

Thrusters (95/65)

-rest 1:1-

“

Ask and you shall receive folks!  Beginning Friday the 18th,  we will start the process of kicking off a 6-week Paleo challenge for all of those who are interested.  We’ve done a few of these in the past, but this one will have a little twist.  For this go around, we will partner you up and your combined score will determine the winning team.  We will also have a winning male and female contestant with a prize basket for your efforts.  As far as what is acceptable and what is not in regards to food and beverages, we will have a post on the blog tomorrow rather than a handout and you can always ask us in the gym.  I’ll cover the rules/scoring in greater detail in Monday’s post.  The actual tracking of this journey will begin on Monday, the 21st.  We want to give you guys enough time to get to the grocery store and/or do any cooking you may need to do the weekend prior so you can hit the ground running.  Here is a bullet point explanation of events to give you the breakdown:

- Sign up for the challenge will begin today and end on the 17th.  We will have a sheet on the front board for you to do that.  You have to sign up by the 17th, no exceptions since you have a week to plan ahead.

- On Friday the 18th, we will do before pics (front and back), waist measurement, and do the baseline workout.  Spoiler alert, a portion of Friday’s workout will be the baseline so this can all be done during your regular workout time.  Don’t worry, your pics will not see the light of day unless you are a finalist.

- By 12:00 noon Friday we will put a post up listing the teams.  More than likely you will know your partner and I believe Facebook is used by all.  If you have no idea who your partner is, we can help with getting in touch with them.

- You guys will be responsible for putting your scores on the scoreboard located in the gym.

- March 1st we will tally the scores, take after pics, and do the baseline again for a portion of Friday’s WOD.

- The winning team, along with the winning male and female contestants will be announced on Monday, March 4th.

- Cost for the enitre 6 weeks is $35 each – cash, check or charge.

Here it is guys, the start to your Transformational 2013! You’ll get out of this challenge what you put into it, so make the most of this chance to start the year off right!  In just 6-weeks not only can you change what you look like today, but you can have a base for sustainable health for life.  Let’s go!

How it all began!

Happy New Year CrossFit Sioux Falls and World!

WOW….. I can’t believe how fast the last two years have gone and how far we have come.   On the cold, snowy day of January 1st, 2010 Greg and I, along with a pack of awesome, hard-working members, walked into CrossFit Sioux Falls with high hopes and a plan to remake this amazing place.  What all started with a dream to be active in CrossFit turned into a reality that still grows today.  It truly has been an awesome two year.  What started out as Greg, Casey, Browny, MattyB and myself has grown with Rob, Jeremy, Tyler, and Doc Rob – an star team of coaches.  I feel so blessed to get to work everyday with an amazing group of coaches who not only are dedicated to the success of CFSF but to each and every one of our members.

The last two years have given me the opportunity to meet so many wonderful people.  I would like to thank all of our members, both current and past.  You have all made some impression on my life and the growth of CFSF.  I have learned so much about myself and the power of CrossFit through all of you.

I  am so excited for 2013, we have so many new and exciting things headed our way  - to paraphrase, the sky truly is the limit.  If you are reading this and you are not a member, you need to come and check us out.  To all of our members reading this, Greg and I want to say, “Thank You for your hard work, dedication, and most of all your friendship.”

Cheers to 2013!

-Liza

It’s hard to believe folks, but that time of year is fast approaching. No, not the end of the world according to the Mayans, but the Crossfit open.  It begins on March 6th and wraps up on April 7th.  As most of you know, we typically sell shirts to cover a portion of travel expenses/accomodations for those who qualify to Regionals which is typically held in Chicago.  This year however we wanted to try something a little bit different.

Rather than us coming up with what is on the shirt this year, why not have everyone have a chance to contribute to this process?  What we’re asking is for you guys to come up with a phrase/design/both to make a little more original than the typical “CFSF” style.  It’s been requested that the shirt should be able to be worn outside the gym without getting any shameful looks from other adults, which in essence eliminates me from this:)

We will have a box setup on the back desk where you guys will be able to submit your suggestions for this.  We’re going to give you guys the month of January to go nuts on this.  After we have everything collected, we’ll get the top 3 listed not only on here but Facebook as well and have you guys pick your favorite one. You can either vote for your favorite one online or write on a piece of paper and drop off here in the same box we used for the designs.  After that, we’ll have those ready for purchase prior to the Open and on hand throughout.

So let’s have some fun with this.  I have a feeling that there will certainly be some interesting ones that get submitted, and I appreciate that!  If you guys do have any questions or further inquiries, don’t hesitate to ask one of us.  Yes, we could use the one listed below since they didn’t get used much in their last game, but I’d rather not: