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

Posted in Events, Featured, In the News, Members, Uncategorized0 Comments

14.4

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

Posted in CrossFit Workouts, Featured0 Comments

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.  

 

Posted in Events, Featured, In the News, Nutrition0 Comments

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!

Posted in Events, Featured, In the News, Members0 Comments

destress

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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surviving holidays

Survival Guide for the holiday season

  It’s the most wonderful time of the year……… or that is what we are suppose to believe and live by.  Let’s be real it is the most stressful, fun filled, nerve racking, kid and family filled time of the year.

There is shopping, kid programs, family and work parties and that is just the start of the holiday season.

How could you ever find time to eat right, workout, or even think about yourself and what you need to do to be healthy this time of year.

Here is Part 1 of our guide to help you stay on track and survive the holidays and still get everything done.

1). GET YOUR WORKOUTS IN.  Make sure you are planning your workouts and making sure you take the time to get that hour in a day for yourself.  I know there are days that it may be tough to get everything done and you look at your list and feel it is hopeless.  You will have a much better outlook on all the things you have to accomplish if you get your workout in.  We have a very wide variety of class times you can always fit in an hour long workout in your day, just plan ahead!

2). PRACTICE SELF CONTROL.  Everything is ok in moderation.  No matter what’s being served, there is likely to be some vegetables and meat on the table. Load up on carrots, broccoli, Brussels, turkey or ham, and hey, throw some mashed potatoes in there if you’re feeling feisty. Walk past that stuffing, the rolls, and any other gluten bombs waiting to happen. Fill your plate so full of the good stuff that you don’t have room for the bad

3). Get Plenty of Rest: Don’t cheat yourself of your sleep. Rest is always something that you not only need, but what your body deserves. It helps reenergize so you are ready for the next day. With energy, you’ll still feel like you can get all your tasks done for the day, and not be dragging at the thought of it.

4.) Set A Goal: Wondering aimlessly won’t get you anywhere. Set a goal. Know what you want to accomplish, and how you want to accomplish it. If you have something to work towards, it is easier to keep on the right path. I know during this crazy time of year this sounds crazy but if you have goals for yourself you are way more likely to think before you eat or skip a workout then if you have no goals at all.

Remember take a deep breath and enjoy the holiday season this is a time to reflect on all the good and positive things in our lives.  We as adults sometimes need to see this time of year through the eyes of our children, magical and exciting full of beauty and wonder.  Enjoy!

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Happy-thanksgiving

Holiday Schedule for this week…..

  We have a couple schedule changes for the week…
Wednesday NO 6:30pm class
 Thursday NO Class
 Friday class 8:30,9:30, and noon
Saturday regular schedule
Sunday NO Class

Also for the rest of this month and all of December 6:30pm class will be a regular CF Class we will not be starting another intro class until after the holidays.  Please make sure you are using Mindbody and signing up for class.

With the new year comes many new and exciting things at CFSF we will be getting some new equipment, new class times, our annual holiday party, and a bigger than ever Paleo and Fitness Challenge.  Keep checking our blog for more details coming soon.

We are always interested in what you have to say and any additions you as members feel the gym needs, so do not be afraid to stop Greg or myself and share your ideas!

Posted in Featured, Members, Nutrition0 Comments

CrossFit for Free

CrossFit for Free

Yeah, that title likely got your attention.  Now see if you qualify.  It could be the jumpstart you need to get back into a CrossFit gym or be a new commit to a CrossFit community. CrossFit Sioux Falls is looking for athletes!

Just a few of the Athletes welcoming you.

 

Have you done CrossFit in the past?  On your own? In a CrossFit gym? At CrossFit Sioux Falls?  Anywhere?

Maybe you just moved to Sioux Falls.  Possibly you have been missing in action for a while.  Could you be the “garage guy” we hear about killing WODs to Van Halen with a barbell next to your ’69 Camaro.  Whatever the case, if you have 3 or more months of past CrossFit experience and are looking to join a CrossFit gym, CrossFit Sioux Falls has an offer for you…

Any member who has at least 3-months of previous CrossFit experience and joins CrossFit Sioux Falls before October 31 will get their 1st month free. Yep, the entire 30-days Free.

***Here is the Fine Print: Your total commitment after the 1st month free is just our standard 3-months.  We accept both credit and debit cards and there is no start-up fee.  Any day thereafter, you can quit any time before your billing date hits.  No further commitment or fine print just come in and tell us; that simple, no fancy “lock you into something you want out.”

It has been 2 years since our last promotion, yet we are looking ahead to the 5 year anniversary of the CrossFit Sioux Falls and we want to strengthen our core group of athletes with even more.  CFSF truly is an amazing place filled with not only equipment, trainers, athletes and workouts but emotions, community, love, success, failure, wins and shared life.  It is filled with people who live, truly live.  People who want more out of life and themselves. People who expect more and know “easy” does not typically create triumph. Will it be filled with you?

I believe CrossFit Sioux Falls is the best place to workout in our community, hands down.  There are many places in town you can get a workout.  If you want to be trained, as an athlete, improving in life to attain more tomorrow, with an amazing community of friends, and trainers who know how to make you better, I recommend you find CrossFit Sioux Falls.   Bring your experience and together, let’s make CFSF even stronger.

See you in the gym!

–Greg

To members: please see the Nano 3.0 SuperHero offer in the gym.  Thank you for your loyalty.  I hope you get some new kicks for yourself!

Workout of the Day

Skill/Strength
5×3 Front Squat on a 3-min clock

WOD
“Strict Helen”
3x for time
400M Run
21 KBS (55/35)
12 Strict Pull-ups

Posted in CrossFit Workouts, Featured, Members, Sioux Falls Community, Workout of the Day0 Comments

challenge-and-change

‘Intro to CrossFit’ – Next Class Starts Monday, Sept 23

Intro to CrossFit Class is back at CrossFit Sioux Falls!  Our next class is set to start on Monday Sept 23 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 Sept 23, 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, Sept 23, 2013. Class will be held every Monday, Wednesday and Friday evenings 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 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, Zak, Jeremy, Tyler, Doc Rob, and Greg

Posted in Events, Featured2 Comments

kid and dreams

Junior Athletes and Kids Program Update

We’ve received a ton of interest in our new Kids and Junior Athletes program. It’s so cool that so many of you have kids that can’t wait to CrossFit just like you. And some of you out there who are not CrossFitters, but can’t wait to get your kids in here and get them moving.

All the Details

We will be starting our first session of CF Junior Athletes this week Thursday at 4:30-5:15pm. CF Junior Athletes is for children ages 8-15 year in age. The first class will be a free trial class for those of you who want your kids to try a class and get a taste of CrossFit. Class is 45 minutes long and it will consist of a warm up and a workout.  We will do our strength and skill work in the warm up.

During this time we also have a regular CF workout going on so our designated Junior Athletes area will be at the end of the gym closest to the entry way.  The class will consist of barbell technique, body weight movements, some gymnastics and endurance work.

The cost of this program will be 12 sessions for $75 for members and 12 sessions for $85 for non members.  To make it easier for you to adjust for life and other activities we will make these sessions last 2-months allowing for up to 4 classes missed with no loss.  If you come to all, you will just re-start your next 12-sessions.

If you are interested in signing your child up please email liza@cfsiouxfalls.com.

We look forward to seeing you and your kids in the gym!

–Liza

Posted in Featured, Kids0 Comments

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