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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 ( today!

CrossFit Sioux Falls
3505 S Phillips Ave, Sioux Falls, SD 57105
(605) 274-3474



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NEW CrossFit Sioux Falls Apparel is Coming.

It’s long overdue, but apparel is on the way.  Matt took a great role in finding a great way to make sure we have consistent apparel and put it into action.  The “605BBC” t-shirts that everyone pre-ordered are on their way and should be available this week.  Please work with Matt on all the pre-orders, and note there are a few extra that will be stocked and sold at our standard apparel rates. Building upon Matt’s experience and the desire to make sure we have a reliable means to have apparel for all, we are excited to also have 2 new CrossFit Sioux Falls pieces on their way.  They should be here late this week as well.  Liza put together the designs and styles and we have an awesome assortment of colors and sizes coming.  These are all American Apparel 50/50 or tri-blend t-shirts and a few Hoodies coming in the mix as well. We ordered a BUNCH of colors and sizes but some of them have just 1 or 2 in a certain size and color to spread out the options.  I am excited to get these. So you can plan ahead, these will launch at $25.00 + tax = $26.50 total for the t-shirts and $40.00 + tax for the sweatshirts.  I believe there are 8 color options for a couple designs so there should hopefully be something for everyone.  Sweatshirt quantity is a bit more limited. Here is a sneak peek at a couple:   Design 1: FRONT and BACK CFSFd1_frontCFSFd2_back     Design 2: FRONT and BACK CFSF_d1fCFSFd1_back As mentioned, some of the colors will be gone in a size right away but we have a large total coming.  And please remember just to note what you purchased on the sheets in the gym so we can best track the inventory. THANKS!

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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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605BC Shirts



605 Barbell Club shirts are becoming a reality… don’t be that person without one. I do appreciate the participation/interest we’ve already had at Barbell Club classes thus far and look forward to the future of “the club” and whatever it becomes.

Starting right now up until 2:30 PM next Wednesday the 26th we will be offering a pre sale at a discounted price to ensure you get the size you want. For the Presale the t-shirts will be $20.00 cash/ $22.00 credit and the tanks will be $18.00 cash/$20 credit. You must pre pay as well to have one reserved as limited inventory will be ordered to have on hand (Which will most likely be $25/$23 respectively). The order will be placed next Wednesday after the pre sale ends, with expected delivery two weeks after. I am using a different vendor than the past and I will be able to share tracking/status information.

Both the T’s and tanks are American Apparel 50/50. Here is some sizing information…

Click for T Shirts Sizing Chart

Tank Sizing Chart

All shirts/tanks will have “#605BC” in white lettering on the back.

The options are black, blue, gray… it’s actually “heather lake blue” and “asphalt” if you are researching. This gray is different that the tester shirt I (MattyB) was wearing around the gym and was earlier posted on IG/FB.

If you have any questions, please let me know or email . I would be happy to ship to anyone not currently in town as well, we will just make sure the price of shipping is added to the price of the shirt.

All orders will be handled by myself (MattyB), do not use the product list in the office. Do not just tell a coach after class. Once I know your size/color/type of shirt and have either received cash, or your permission to hit your card, I will add you to my pre order list. Again… with any questions or to get an order going.




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colette and scott

November’s Member of the Month is a Couple…..Colette and Scott DeVos

colette and scott


Congratulations Scott and Colette!  I have known Scott and Colette DeVos for over 10 years; we have kids that are the same age and when they were young we went to the same gym to have some kid-free time mixed in with a little elliptical and running.  Colette and Scott are two of the most positive people I have ever met.  I will never forget the day Scott walked into the office and said “Colette and I want to start CrossFit.  When is your next intro class?”  I was so excited I couldn’t wait to get them both in the gym.  Here is a little Q and A with Colette and Scott……

When did you start CrossFit…
July 2013 Colette and Scott started with the Intro to CrossFit program with Jeremy.  They were very excited and nervous but wanted to do something together to get in better shape.

What is your Favorite and Least Favorite movemements……
Favorite Movement-anything shoulder to overhead and least favorite Double Unders
Colette Favorite- Double Unders and least favorite is anything overhead.
I guess opposites really do attract!

If you could design a perfect workout for you what would it be…
workout would consist of rowing, push-ups and push press
Colette’s workout would consist of running, double-unders, and squats

How has CrossFit Changed your life and what has CrossFit taught you about yourself….
Scott- Prior to CrossFit, working out was something I didn’t want to do and rarely did.  I have been consistent three times a week since starting over a year ago and I really look forward to going to the gym.
Colette- CrossFit has changed me for the better.  I am stronger, more confident, and have learned to believe in myself.

What things can you do now that you thought you would never be able to do before you started CrossFit…
I struggled through the warm-up during my first intro class (hamstring cramps) and every movement was a challenge.  I enjoy seeing how far I have come.  I can do most movements and know I will continue to improve.
Colette- LIFTING WEIGHTS!!  I was completely overwhelmed at first.  Slowly, my form has improved and I have gotten stronger.  I am proud that I didn’t give up on myself.

—A snippet of testimonial from Scott and Colette on Member of the Month—

We were having pizza and beer when Liza let us know about athlete of the month. We were celebrating the completion of the Lurong paleo challenge and talking about CrossFit and laughing with each other. CrossFit has brought us closer in our marriage. The community, coaches and friends we have made over the last year are what keep us coming back! Our kids see us as an example of health and fitness now which is a wonderful gift. I know we don’t consider ourselves athletes, but I guess maybe we are.  A couple that works out together, stays together is true for us. Thanks Crossfit Sioux Falls.


Scott and Colette, we all love your positive attitude, your friendly smile, and above all your ability to be coached.  You are both amazing role models for both our new and old members.  Congratulations on being members of the month keep up the great work and striving for your goals.





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My Year Without Sugar

I made a Facebook post a couple days ago. It said this:

As of today, it’s been one full year since I ate anything with added sugar.

The response was immediate. In addition to the comments on the post (worth reading), I got a half-dozen private messages on Facebook, a few text messages, and multiple people stopped me over the next few days both at church and the gym to ask me questions about it.

Apparently the idea of removing sugar from their diet completely was incomprehensible to people.

In an attempt to mass-answer as many questions as possible, I decided to write everything down. If you asked me questions I didn’t get to, I hope I answer them somewhere below.

(I’ll warn you in advance that this article starts out very matter-of-fact but gets more touchy-feely and pseudo-psychological as it goes on. Feel free to bail out at any point. The nuts-and-bolts information is at the top.)

Yes, I stopped eating added sugar a year ago — October 18, 2013, to be exact.

How am I defining “added sugar”? Basically any sugar that God Himself didn’t put in the food. Yes, yes, I know there are naturally occurring sugars in all sorts of foods — fruit, dairy, etc. These are fine. What I’m avoiding are the sugars dumped into food during manufacturing specifically to make the food sweeter.

How strict have I been? Very. So much so that I can still remember most of the accidents. For example:

  • I was eating some trail mix in an airport in Boise, Idaho when I realized there were yogurt chips in it. I spit it out.
  • I got halfway through a steak salad that tasted suspiciously sweet. The server swore the dressing was vinaigrette…”Oh, wait, it’s maple vinaigrette…” (Maple vinaigrette? Seriously, who does that?)
  • I accidentally had some cranberries on a salad a few weeks ago. (Watch out for cranberries, as they’re essentially inedible unless soaked in sugar. If something has cranberries, I guarantee it has added sugar.)

There were a few more accidents (and I’m sure even more that I probably didn’t catch), but you get the idea of how far I took this. When you’re leaning over an airport garbage can spitting yogurt chips out in full view of everyone walking by, you’ve clearly become somewhat obsessive.

No, I do not feel deprived. Not at all.

  • I’m eating more food than at any other time in my life.
  • I’m enjoying food more than at any other time in my life.
  • I have a healthier relationship with food than at any other time in my life (much more on this below).

What do I eat? Damn-near everything. Contrary to what everyone thinks, it’s quite possible to avoid added sugar completely. Yet, the most common question I got was, “If you don’t eat sugar, what can you possibly eat!?” People apparently think I’m starving.

You’d be amazed how much stuff you can eat, but the current American diet can’t see past manufactured, processed foods, so people tend to overlook all the other stuff. Factory food is the default, and real food has almost become a fringe diet. I should package this and market it as “The Retro Diet ™” because I’m essentially eating what your grandparents ate in the 1950s.

Basically, I eat lots of meat, fish, fruit, vegetables, nuts, eggs, and dairy.

I’m thinking back over today, and it was a pretty average day food-wise, so here’s the play-by-play:

  • For breakfast I had the same thing I always have: a big cup of frozen strawberries (defrosted in the microwave) and two cups of bulletproof coffee. (The BP coffee is something I’ve been having in the last few months. Prior to that it was four eggs fried in butter and smothered with goat cheese.)
  • I had a couple handfuls of almonds about halfway through the morning. I wasn’t really hungry, but smoked almonds are awesome.
  • Lunch was at a Rotary meeting, so it was a buffet. I had a salad, some cold cuts, some cheese, cooked beef of some kind (I think it was brisket), a few potatoes, and milk (I’ve started to love whole milk again).
  • I was a bit hungry later in the afternoon, so I had some grapes and some cheese slices from a big hunk of “Seriously Sharp Cheddar” that I keep in the fridge.
  • For dinner, Annie made flank steak with sweet potatoes and green beans. (My wife is an awesome cook, and she’s been really supportive of my diet for this last year. Bless her.)

Yes, that’s a lot of food. My diet beats up rice cakes for fun and takes their lunch money. Clearly, I’m neither deprived nor hungry. In fact, I’m writing this at 9:33 p.m. and I’m still stuffed.

And I’m writing this from memory only because it’s fresh. I do not track my food. I can’t remember what I ate yesterday, and I don’t care. If I’m hungry, I eat until I’m not. I don’t plan anything in advance, and I don’t write anything down afterwards.

There are some generalities you can draw out of yesterday’s food –

It’s almost Paleo, with the exception of the dairy. In particular, note the lack of grains . I went through a Paleo challenge at CrossFit Sioux Falls in January and loved it. I’ve been avoiding grains for almost as long as sugar. I usually find myself in a social/group situation a couple of times a month where I don’t have much choice but to eat grains (bread, essentially), but I never eat it otherwise. I did finally bring back dairy (I even have a blog devoted to cheese plates), so I’m “Paleo + Dairy,” if that’s even a thing.

There’s a lot of fat in my diet. I’ve come to understand that dietary fat doesn’t make you fat — sugar and carbs do. After much experimentation, I can say that my weight is unaffected by how much fat I consume. I’m eating more fat in my diet now than at any other time in my life, yet I’ve never been leaner and my weight has never been more stable (I’m invariably within 2-3 pounds of 210, to the point where I’ve stopped bothering to weigh myself).

In addition to weight stability, I’ve never been in better physical condition or had more energy than I do today — both background energy throughout the day, and acute cardio endurance for CrossFit WODs. Even at 43-years-old and two solid years of CrossFit, I still set a couple of PRs a month. If I don’t have my BP coffee in the morning I can feel it. Fat is my biggest energy source.

(If you want much more on the effect of fat in your diet, I highly recommend The Big Fat Surprise: Why Butter, Meat and Cheese Belong In a Healthy Diet. This is a meticulously-researched book on the effect of dietary fat on the body, and how we’ve been led down the wrong path for decades. It was recommended to me by a cardiologist.)

Note too that everything I eat is awfully close to its natural state. Very little in my diet is manufactured or processed. I didn’t do this on purpose, but if you eliminate sugar and refined carbs you end up removing most processed foods as an accidental byproduct, which tells you a lot about how food is produced in this country.

I try to get my diet as “irreducible” as possible — which is to say, I try to eat food that cannot be reduced any further.

Consider a piece of cake — there are probably 30 ingredients in it, all mixed together. You could never separate all these ingredients back out. On the other side of the coin, consider a simple tomato. There’s one ingredient — the tomato itself. You can’t “reduce” it any further than that. Even if you have a salad, this is still reducible. If I wanted, I could pick it apart and separate all the different stuff in the salad onto little piles on my plate. This is a good thing because I know what’s in it.

If I can’t visually separate (reduce) food to its base components, I get nervous and generally avoid it. You just don’t know what’s in it, and if it’s not irreducible, there’s a good chance sugar crept in somewhere along the way. The best food hasn’t been changed much from how it was pulled out of the ground.

Finally, if the food can’t rot, it’s probably not good. If you can leave something sitting in the open for months without worrying about it going bad, then for God’s sake don’t put it in your body. Real food rots.

(Yes, there are exceptions to everything I wrote above. Relax — they’re just guidelines.)

There’s clearly a lot of food you can’t eat. Check the ingredients because sugar has become something of a default ingredient. We can trace this back to the low-fat diet craze of the 1980s. The government told us that dietary fat was bad (based on poor evidence), so food manufacturers pulled the fat out of everything and just replaced it with sugar. The “cure” was worse than the “disease” (in quotes, because it was a cure that didn’t work for a disease that didn’t exist).

(A sad byproduct of this was that obesity rates almost immediately began to climb and never stopped. Read this article for some handy visual evidence.)

Sadly, there’s lots of sugar in “healthy” food too (looking right at you, granola bars), so you have to be diligent about ingredients. A pet peeve of mine is that “Applesauce” has sugar. If you want it without sugar, you have to buy “Unsweetened Applesauce,” which just contributes to the expectation that sugar is normal and deserves to be in everything. Someone needs to be slapped for this.

A good rule of thumb is that if you have to individually unwrap something, it’s probably not good . Sugar and carbs get injected into food in factories. If it’s wrapped individually, then it was manufactured, and it’s likely loaded with things you don’t want.

I’ll stop here before I go all tin foil hat on you, but you get the idea. You have to know what you eat. Read labels religiously, and try to keep food as natural as is practical.

So, why did I swear off sugar completely? Well, there’s a lot of background behind this, and this is where we get touchy-feely and personal. You might read this and think, “well, that has nothing to do with me.” Everyone has their own story and if you’ve never related to food the way I did, then good for you.

But even if none of my story applies to you, I’ll talk a bit about the lessons I learned from it, which I think are fairly universal to the human condition.

Here we go –

Last October, I was returning from a four-day trip to Boston and New York where I spoke at back-to-back conferences. It was stressful — lots of travel, lots of people, two full speaking gigs for two different talks, which means double the work. I ate my way through it all. I was delayed in the Minneapolis airport, and was on the tail end of a three-day sugar binge.

You have to understand that when I binged on sugar, I binged hard. I would stop at the Rocky Mountain Chocolate Factory in whatever airport I happened to be passing through, and that would kick off days of eating anything sweet I could get my hands on. I’d eat so much that I’d essentially get hungover — I’d wake up in the morning feeling like crap, and the only way to feel better was to eat more sugar.

It had been like this all of my life. I had always had a sweet tooth. Even in the four years since I started my fitness journey, and the two years since I started CrossFit, I still measured my diet in “days since the last binge.” When I would start eating sugar, I couldn’t stop. I’d start to slip, and then I’d consume 5,000 to 6,000 calories a day for several days before I could get a handle on it. (It wouldn’t stop at sugar, but more on this below.)

I was (and am) obsessed with CrossFit, but it was barely stemming the tide. It was the only thing keeping my weight in check. What I would do is absolutely kill it in the gym for a week, then trade all the progress I made for some (read: lots of) Haagen Dazs.

This made me feel like crap, both physically and emotionally. It was the latter one that really took a toll — physically it was bad enough, but the feeling of being out of control was tough to take. Food would just kind of roll over me and there was little it seemed I could do about it.

And once you blow it, you figure, “What the hell? I already blew today, so I may as well go for broke.” So, it started with a little treat here and there, and ended up with me eating anything and everything.

It was at this low point sitting in Minneapolis that I pulled out my trusty Kindle and searched for “food addiction.” At the time, I wasn’t sure this was appropriate, but it certainly seemed reasonable at the time and I didn’t have anywhere else to go. The top result was this book: Food Addiction: The Body Knows

I read the book in one sitting (I read fast). The first half forced me to confront the truth — I couldn’t control what I was eating. When it came to sugar, I was an addict. (For the record, the book is uneven. The first half is great; the second half, less so.)

I decided to detox myself. I decided not to eat sugar for a week, which I did and felt great. Then I went another week. Then another. Then another. As of a few days ago, it was 52 weeks.

I wish it was more complicated than that, because everyone keeps asking me how I did it. There was no trick to it. I just did it.

It was not planned. There was no way I could have looked out at a year stretching in front of me and decide not to eat sugar. I started with one week. But what I found is that it made my life better in so many ways, many of which were not physical. It quickly became something of a self-sustaining thing. The more I did it, the better I felt, so the more I wanted to do it.

I’ve given it a lot of thought over the last year, and I’ve come to two realizations –

First, I’ve realized that some humans (read: me) are not good at moderation. We can be “on” or we can be “off,” but we find it tough to exist somewhere in the middle. And the complicated thing about food is that we have to eat to live. You can’t quit all food cold turkey. I find it virtually impossible to moderate addictive food, but simply quitting that type of food altogether wasn’t that difficult.

(Consider this: what if we had to have just a little heroin each day to live? How many heroin addicts would we have? For many people, sugar is just as addictive as heroin. This has been proven.)

Second, while sugar is bad for you in an immediate sense, the really destructive part of it is the secondary effect it has on your appetite. It’s not just the sugar you’re eating right now that’s the problem — a more destructive effect is what that sugar is going to encourage you to eat later.

I have a pet theory I call “The Lonely Carbohydrate.” Carbs are inherently lonely, and when they get inside your body, they try to invite company over. They’re like the loser that comes to your house party and then invites all his friends.

Sugar begets sugar. If it gets inside you, it will try to prolong the spike in blood sugar by getting you to eat more sugar. This is true of all refined carbs. Carbs are lonely. Invite them to your party, and they’ll text all their stupid friends, and the next thing you know your house is over-run by douchebags who crash on your couch and won’t leave.

These two lessons combined to make it weirdly easy to quit sugar. Where I thought I would feel deprivation, I felt…peace. Moderation is stressful. Constantly keeping track of how much sugar I’ve eaten, whether or not this “treat” is deserved, and whether or not I’d be able to stop after one cookie — it extracts a mental toll. When I completely removed that, it eliminated an enormous and constant source of stress. I could finally just stop thinking about it all.

Yes, it would be wonderful if I could moderate my sugar intake. If I could just eat a reasonable amount of sugar, then I’d still be fine. I’m sure some people can do this. I am not one of them.

And somewhere in there, I discovered a very hard truth: there was no way to win my battle with sugar.

If I ate one Mint Brownie, I would want to eat 10 and would just end up pissed off that I wouldn’t let myself eat 10. But if I ate 10 (oh, I’ve done it), then I’d end up pissed off that I ate 10.

Damned if I did, damned if I didn’t. Moderation would still piss me off, just from a different direction. I lost either way.

I found some comfort in a saying that’s been floating around addiction recovery circles for years.

One is too many. A thousand is never enough.

And therein lies the absolute truth: an addict can never get enough, and they’ll destroy themselves trying to fill a hole that can never be filled.

To quote the computer from Wargames:

The only way to win is not to play.

So, will I never eat sugar again? I don’t know. Maybe not.

The cravings pass after a while. Avoiding sugar starts out as a novelty, and you wonder when you’re going to quit this latest fad. But at some point — and I imagine it’s different for everyone — it ceases to be a novelty and just becomes the new normal. There is now a huge category of food that just doesn’t even register as an option for me. If I’m in a situation where there’s nothing I can eat, I just don’t eat, and this feels entirely normal.

I’ve learned to love food again and I’m not giving that up. Few things make me happier than my strawberries and coffee in the morning. There’s rare joy in demolishing a 20oz ribeye and not feeling the slightest bit guilty about it. Give me a bag of trail mix and I’ll be the happiest guy on Earth for five minutes.

I love real food again. I can’t get enough of it, and when you eat the right things, you almost literally can’t eat too much. I defy you to blow your your diet on almonds. Or chicken. Or green beans. You’ll run out of hunger long before you’ll do any damage to yourself.

I can say this: I have no current desire to eat sugar ever again (or grains, for that matter). To say that I’ll never eat it again seems a little drastic, but I doubt I’ll have a craving for it tomorrow either.

If you string enough tomorrows together, then I guess you have…well, forever.

I suppose we’ll see. Talk to me in 20 years.

Posted in Crossfit Philosophy, Lifestyle, Members, Nutrition, Uncategorized8 Comments

barbells for boobs2

Barbells For Boobs October 25th

barbells for boobs2

October is Breast Cancer Awareness Month and to celebrate we are hosting Barbells for Boobs.

“Barbells for Boobs” is a non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. Inspired by athletes everywhere, local communities come together, fund raise, and help us detect potentially life threatening breast cancer occurrences.”

We will be doing a partner style “Fight Gone Bad” type workout; the movements we will be doing are wallballs, burpees, rowing, push press, and box jumps/step ups.  This event is open to all members, non-members, friends, family, or anyone who has been affected or knows someone who has been affected by Breast Cancer or any other type of cancer. The workout times will be 8:30am and 9:30am for the partner workout. 10:30 we will have a “Max Out for Boobs” where you can max out your clean, jerk, clean and jerk, snatch, back squat, front squat, or a combination of lifts.  If you are interested in bring your kids to workout with you that is fantastic, yet to make it a win-win for all kids (and you) must attend the 9:30 workout and the kids must be at least 10 years of age.

Wear pink if you can or something honoring someone you know who has been affected by Cancer.

We ask that you donate to the cause either under the CrossFit Sioux Falls team on or bring a cash donation the day of the event. We have an events page on our facebook page so please join our event so we can plan accordingly.







Posted in CrossFit Workouts, Events, Members0 Comments


Update: #BlessTheGym Tour @ CrossFit Sioux Falls This Sunday!

Reminder this Sunday! Oct 26th, only a couple spots remain! Email with any questions or to grab your spot!

You can choose to pay by credit card for $235.00 or cash/check for $225.00. Your spot is reserved when we receive payment.

Official times soon, but be prepared for 8:30am to 3:00 pm on Sunday (with 1 hour lunch).

CrossFit Sioux Falls is proud to announce we have made our gym a stop for the #BlessTheGym Tour put on by two time and current Olympian Kendrick Farris.

Photo courtesy

Photo courtesy of

This is a one day seminar on Sunday October 26th focusing on the Snatch and Clean & Jerk. Come expecting to be coached by one of, if not the, best lifters to ever represent the stars and stripes. If you would like to use PVC to warm up, that is fine, but but come ready to work up to 80% as this will be a live camp. We couldn’t be happier to have this opportunity right here at CrossFit Sioux Falls.


This is a one day seminar, Sunday Oct 26th @ CrossFit Sioux Falls. Expect a seminar brief from Kendrick before the 2 hour morning session, lunch break, then 2 hour afternoon session, followed up with time for pictures and time with Kendrick Farris. Please note no video will be allowed any time during the seminar, and only paid attendees will be allowed in the gym during the seminar. We will provide more specifics to the attendees as the date approaches. Reserve your spot now!!!

Any question please contact Matt Byers

Also, check out in the mean time.

Photo courtesy of

Photo courtesy of

Posted in Events, Members0 Comments

billy member

Billy Jones – Member of the Month – October



billy member

Billy Jones – Member of the Month – October 2014

When did you start doing CrossFit?  June of 2013.

Favorite Movement? I love doing Double Unders; now that I am good at them they are really fun to do in a workout.

Least Favorite Movement?  Well, I absolutely hate Burpees.  Nobody really likes Burpees do they?!

Favorite Lift?  Split Jerk.  I think this is just a really fun lift to do.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I am a marketing professor in the Business School at the University of South Dakota.  I am originally from Scranton, Pennsylvania; yes that is where the TV show The Office is filmed.

What were you doing before CrossFit?  Before Crossfit, I mainly did my own thing at a typical globo gym – running, elliptical, and a little weight training.

What were your goals when joining CrossFit?  I wanted to feel young again, and I wanted to have my workouts count for something.  I wanted to feel stronger and look stronger. I also wanted to feel better about who I am no matter what my age or fitness level.

Has CrossFit affected your life outside the Gym? CrossFit has made me more focused and organized.  Most days I drive to Vermillion for class, so in order to get my workouts in I need to be organized and ready to go.  CrossFit has helped me focus on what matters and it also helps my mind work.  Getting my workout in either starts my day or sometimes may end the day.  It is a great tim to clear my mind of all the other junk, and I can just relax and work on myself.

Do you have any other special memories/ achievements during your time here?  Yes, I remember my first couple of month at the gym and at times feeling overwhelmed at learning so many new movements and lifts.  Mike Heineman came over to me and reassured me that I will catch on and things do get easier. When you are a new person in a new world it is always great to get a little encouragement from your fellow workout buddies.

What advice would you give to a newbie just joining CrossFit Sioux Falls?  Even if you hate the workouts and are scared to participate, come as much as you can because the community is the best part of the gym. The main thing everyone needs to know as well is give yourself time, don’t give up, keep coming and working and you will start to see the results that you are looking for both physically and mentally.


Billy, thank you for being such an excellent member athlete and congratulations on Member of the Month for October.



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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?


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.


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