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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, Sept 15th

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

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 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 15th, 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, Sept 15th, 2014. 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 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.

——————————–

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

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


EVENT 1-4 STANDARDS AND DESCRIPTIONS: UPDATED 7/2

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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 events@crossfitsiouxfalls.com – (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 info@crossfitsiouxfalls.com AND plan to attend on June 5th intro or 1st day on June 9th.

See you in the gym!

Thank you,

Liza

Posted in CrossFit Workouts, Featured0 Comments

‘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

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