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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 CrossFit.com 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.  http://games.crossfit.com/article/whats-new-2015

Let the Games begin…or at least the Open.

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paleo diet

Make Your Diet a Lifestyle- Paleo Challenge 2015

motivation paleo
It’s  a New Year and with a New Year comes resolutions and many goals to accomplish.  To be successful you need a plan of action and additional support from your fellow CrossFitters can come in really handy.  We don’t want you to think of a Paleo Challenge as limiting what you can do but taking advantage of all you can be and do!  We want this to be a life changing experience that changes your thinking and feelings about what you eat.  It is not meant to be a diet that makes you think about food all day and how deprived you are of everything you love to eat.  We also do not want you to have to give up social obligations with friends because you are doing a Paleo Challenge.  We want you to live life…full, healthy, and with long-term success!  If you are a new member or an old member this is a great way to check and recheck your nutrition especially after all of the holiday fun and festivities.

Paleo Challenge Coming…

This time, we will be running the challenge within the gym.  We have tried other challenges such as Whole Life and LuRong but this time we are going to run the challenge within the gym holding ourselves and you accountable.  This means that the more people we get to sign up the more winnings there will be.  The challenge is set to start Monday January 19th  and run through March 1st; we will have our informational meeting, measurements, pictures, body composition and weigh- in on Monday January 19th at 6:30pm.  There is a sign up sheet on the whiteboard, and shortly after you sign up you will receive an informational packet that will have the rules, grocery lists, and other additional information to help you get started.  We will have meetings every Sunday night at 6pm going over different topics and answer all your weekly questions.  The price of the challenge is $40 and all we will award prizes of the total value to the top 3 men and 3 woman finishers – we will announce the prizes midway through the challenge.

We will have a baseline workout on Thursday, January 22nd and retest the last week of the challenge.  This will kick off your personal evaluation.

Let’s start the New Year off right and get everyone involved in this fun learning experience that will not only change your way of thinking about food but change your family’s way of looking at food.  We will have weekly family friendly recipes, cooking workshops, and special informational guests to break things down.  Registration will begin on Tuesday January 6th and go through Sunday January 18th.

Here is an overview of the Challenge and dates:

  • January 6th- Registration begins + pick up info packet
  • January 19th – Informational meeting, measurements, pictures, body composition, and weigh-ins
  • January 19th- Challenge begins
  • January 22nd- Baseline workout
  • January 25th- First Sunday meeting 6pm

Let’s get after this CrossFit Sioux Falls!  Not a member, and want to join us?  Come in, check out the gym, and let’s discuss a plan that gets you on a New Year kick-off.  See you in the gym!

paleo diet

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fearless

New Year = New Challenges

2015

 

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!

fearless

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 info@crossfitsiouxfalls.com – 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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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 (liza@cfsiouxfalls.com) 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 https://threewisemen.webconnex.com/midway2014-donate

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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Join CrossFit Sioux Falls now and get 1-month of Free CrossFit

Join CrossFit Sioux Falls now and get 1-month of Free CrossFit

Are you ready to join?

ARE YOU READY?

PROMO DETAILS: at bottom, but please read entire post for an overview.  Thanks, Greg

CrossFit Sioux Falls is expanding.  Our expansion is your opportunity.
In the past month, we have invested over $20,000 in the gym and equipment with another $10,000 expected in the immediate future.  The gear, while some on backorder, is expected in the next 2 weeks.  At that time, we will take over approximately  2,000 square feet of actual floor space right next to our existing space.  Most notably, this expansion will allow us to reach more people in the Sioux Falls area with the best mix of coaching and training in town.  I believe we have the absolute best strength and conditioning program in town and want you to be a part of it.

Wow guys, what the heck did you buy?
If you have ever been in the gym, you will note we already have likely the most vast assortment, quantity and high quality gear in Sioux Falls.  Yet, we are upgrading from there.  Over a ton of Colored Competition plates, true Olympic lifting bearing barbells,  10 additional Rogue Ohio bars, another Rogue infinity rig, Games style boxes, and other sweet gear.  You will be hard-pressed to find another CrossFit gym in the country with the gear we have.

Great, how about coaching?
Our trainers are the best group in town.  For some this is their full-time career; for all they learn, compete, and share with all our members.  This is a fantastic staff to learn from and improve yourself.

Sounds Awesome. How do I fit in?
CrossFit is for you.  That’s right.  I said you.  Not the average, I just want to stay the same you; but the best you.  The competitive you.  The you that wants to be an elite you.  A better you.  The you frankly that has maybe been missing for a while or never been tapped.  The you that is inside.  An awesome you.

It may not be the you today.  That is fine.  That you is inside every one of us.  It is your choice what you do with it.

You have a choice every day.  Surround yourself with awesome people or average people.  It is likely you will follow suit.  I love awesome people.  People who want to learn, be better, improve.  You will be no better then the people you surround yourself with, the knowledge you gain, an the development of skill.

I do not believe you were meant to live at the average you.  Come in an experience a group of people 200+ strong who pushed average aside long ago and seek continuous growth in all aspects of life.

That is how you fit in.  Come in, commit, improve, and enhance yourself!

WOW, what a sales speech.  What’s the catch?
How does a 1-year commitment sound?  12-month minimum agreement?  PUKE! Terrible. To me it sounds like a screw job.

But here is the deal…

OPTION A: 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 and want to come back to CFSF.  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 athlete 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 (so 4-months total then month to month – in case you want out, no hard feelings).  We accept both credit and debit cards and there is no start-up fee.  Any day thereafter, you can quit any time 10-days before your next billing date hits.  No further commitment or fine print just come in and tell us; that simple, no fancy “lock you into something you do not want to be in.”

OPTION B: I have never done this CrossFit thing but am interested.

Any athlete with no 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 4-additional (so 5-months total then month to month – in case you want out, no hard feelings).  We accept both credit and debit cards and there is no start-up fee.  Any day thereafter, you can quit any time 10-days before your next billing date hits.  No further commitment or fine print just come in and tell us; that simple, no fancy “lock you into something you do not want to be in.”  LIMITED: 1st 10 athlete commitments only for this one.

With this expansion, CrossFit Sioux Falls is excited to strengthen our core group of athletes and change lives.  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.

Throw Average aside.  Be ATHLETE YOU!

See you in the gym.

–Greg

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positive

‘Intro to CrossFit’ – Next Session Starts Monday, January 19th

Intro to CrossFit Class is back at CrossFit Sioux Falls!  Our next class is set to start on Monday, January 19th with 2 options: 5:30am morning and 6:30pm evening.  Call, stop in or email us today if you have questions, are interested or want to reserve your spot 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.

positive

Come Join Our Great Community of Athletes

At CrossFit Sioux Falls, you not only have access to over 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 an entire 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 January 19th, together moving forward.  

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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, January 19th 2015. We will have two different sessions for you to choose from Monday and Wednesday mornings at 5:30-6:15am or nights 6:30-7:15pm.  You will also have an additional session during the week to use; you can select one of our class times that fit your schedule to attend and experience our main class as well.

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

Why:  Experience CrossFit while building an even better you.

Cost: $106 includes tax for INTRO.  And, while we want you to stay, there are no further commitments…no obligations.

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

Let’s get started!

Contact us today,

The CFSF Team —

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

 

 

 

 

 

 

 

 

 

Posted in Events, Featured, In the News2 Comments

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.)

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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.

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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!

Love,

Liza and Greg

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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 ;)

 

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Please feel free to comment to Casey as desired.

 

 

 

 

 

Posted in Events, Featured, Members3 Comments

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