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LuRong Paleo Challenge Starting September 15th

For those of you who are interested in changing your way of thinking about food and improving not only your performance in the gym but in life this Paleo Challenge is for you.  Registration opens today August 11th, so stop thinking about making a change and get ready to do it!  Athletes will be tested in 10 workouts which include 3 benchmark WODs and 4 performance WODs.  This allows participants to challenge themselves physically, see how much they improve, and how they match up with others.  This is also a great opportunity to win prizes and learn how easy eating Paleo can be. Check out the challenge at https://www.lurongliving.com/challenge/, get signed up today!

Posted in Events, Featured, Members, Nutrition0 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

Casey

Farewell Party for Casey

The time has come; as all of you know this is Casey’s last week with us at CFSF.  Nearly 4 years of amazing times, fond memories, battles and triumphs that have led to a special friendship; I am going to miss him more than ever.  I will save all of that mushy stuff for later; this is about the celebration and party as we move Casey onward in his pursuit of continuous development.  Casey’s last day at the gym is Friday, and we will be having his going away party that same Friday night at Bros Brasserie downtown on Phillips Ave starting at 8:00pm.

Please note, 4:15pm class Friday will be the last class of the day as we will be cancelling 5:30pm class this Friday to begin the celebration.

In our typical coaches meal fashion, we will have dinner before the main party at Lone Star Steakhouse around 6:30.  If you would like to join for this, please let me know with a text, facebook message, or email if you plan on coming to dinner so we can make a reservation in proper time.  Get ready to celebrate with dinner, drinks and of course the night wouldn’t be complete without some dancing — so don’t forget your dance pants ladies and gents.  -Liza

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Pete and family

Athlete of the Month- Pete Blankenfeld

Most of you know Pete Blankenfeld as aka Pete the Cop; Pete has been a member of CrossFit Sioux Falls for over 3 years. Just recently Pete got promoted to the Sioux Falls Swat Team.  This is quite an honor as SWAT Team is not something you just get promoted; you must earn your way onto the team much like any sports team.  Pete has been doing our advanced programing at the gym for over a year now. His hard work and dedication has definitely paid off  in both his personal heath and his profession. Pete has also competed in several CrossFit competitions including Granite Games, Fittest of the Falls and the CrossFit open competition.  He is very dedicated to his fitness and his wonderful family.  CrossFit wants to give a big shout out to Pete and his accomplishments both in the gym and outside. He is such a positive influence on both new and old members, and we appreciate Pete’s drive for success.

Posted in Athlete of the Week, In the News, Members1 Comment

Love your life or change it.

Credit for the title/quote goes to The Attitude Nation (http://www.theattitudenation.com/)

Introduction by CrossFit Sioux Falls: Life is a great opportunity for all of us to maximize our own given individual.  With this opportunity, things evolve and change happens.  As we learned last week, “People Come and People Go” and even so, strong communities remain strong, thrive, and grow ahead.

Over the past couple weeks, people have asked me of our plans moving ahead; to which I could confidently reply, “we have it covered.”  We believe we have a great plan in place, a solid familiar leader returning, a coach I am excited to welcome back.  I asked him to put together his own introduction and while he will be joining us full-time shortly; today, we are proud to make it public.  CrossFit Sioux Falls community, your next coach dedicated to advancing your health and fitness goals is MattyB.  Please read his intro “Love your life or change it.”

Matt, we are excited to have you on board.

– Liza, Greg and the entire team and community at CrossFit Sioux Falls

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“Love your life or change it.”

For some this is an introduction, some a re-introduction, and for many a chance for me to say, “hello”.  Due to my erratic writing style, I’ll attempt to get to the point before I wander off. With that being said, an opportunity, although bittersweet, for me to re-join the community you all have built, and I used to call home, has presented itself. I have accepted a position at CrossFit Sioux Falls as a full time coach.

Looking back at the past half dozen or so years, it’s easy to wonder why I didn’t make something like this happen before. But I suppose, ultimately, I was just given a chance to learn, make mistakes, grow up, walk away, and now come back. Regardless what I was or wasn’t doing, a few common denominators kept resurfacing. There was no eliminating my love for the barbell. No matter what I did, the fire to improve would just never burn out. Even when I let life’s daily struggles and stress weigh me down, I was looking forward to when I could get back to the chalk bucket.

I also take comfort in knowing the quality already in place. CFSF has quality members, quality coaches, quality facilities, quality equipment, quality standards, you get it, quality all over the place. I’m not showing up to attempt to re-invent the wheel folks. I’m showing up to be a part of it, I’m showing up to help you get out of it what you want.

Oh ya…who am I? Well for those that don’t know me, my name is Matt Byers, also known as MattyB. If you have ever seen a short, random, bearded inked up ginger, often sleeveless… that might have been me. I’ve been involved with CrossFit for around six years or so. I have both my CrossFit Level 1, and CrossFit Olympic Lifting Certifications. I’ve coached previously at CFSF part time. I recently also got my USAW Level 1 (Weightlifting) Certification and have been coaching the Olympic Lifts the last couple of months. Along with this I have been receiving remote coaching from USAW Level 2 Coach Spencer Arnold of Power and Grace Performance. I’m a constant student of CrossFit, Weightlifting, nutrition, supplementation, I enjoy it all. My approach is simple, have a purpose, always chase results, but enjoy it. Let it be a job for me. You? Show up, laugh, work hard, lift barbells, dish out high fives, get strong and get fit… rinse and repeat.

Not that I expect many to care all too much, but I do seemed to get asked quite frequently. Also for a level of transparency, I will not be a “competitor” myself. I will workout, yes of course, but I personally tend to focus the Olympic lifting side of the house. Instead I will be focusing on coaching and the gym.

I literally can’t wait to get started. There currently isn’t a magic date set in stone, but it will be soon. I’ve got to tie up some loose ends in corporate America before I throw up the dueces. But after that… let’s make it happen. No matter what, I’m here to help, and very happy to be a part of it.

Rawr…make it happen.

MattyB

matt@crossfitsiouxfalls.com

Posted in In the News, Lifestyle, Members16 Comments

People Come and Go

I need to apologize.  This past year has been very busy for me in a number of ways and so I haven’t really written anything of substance in a while.  Luckily, Deane picked up the slack a few weeks ago with a damn good piece (you need to read it if you haven’t).  This particular blog is one that I’ve waited on because it’s a tough one to write.  As some of you know, I have decided to pursue my master’s degree at the University of Northern Iowa, and I will be leaving CFSF in August.

This is something that I’ve always really wanted to do, and something I would’ve done sooner had it not been for the great opportunity I was given here at the gym.  From the first time I entered a weight room and worked with a strength coach, I knew that’s what I wanted to do.  I found CrossFit in college and was drawn to coaching it because it was as close to that weight room setting as I was going to get at the time.  But I feel that going for this must happen now or it never will.

Anyone who has spent much time around me knows that I never settle at “good enough”.  Whether I’m coaching the movement of others, going about my own training, sweeping the gym floor, or anything else; I always feel I can be better, and I always feel everyone around me can be better.  I can honestly say that I’ve worked every day over the past 3 years to make this place better.  Better coaches, better members, better athletes, never wanting to settle for where we are because I saw what this place and everyone here could be.  So with this in mind, much of my decision to leave, though somewhat selfish, is really about bettering myself.  To anyone reading this, whether I’ve coached you or not, I encourage you to take on the mindset of constantly looking to self-improve.  If you only expect what you are, that’s all you’ll be.  If you expect more of yourself, and you work at it, you’ll always have the chance to be more.

While I talk about never settling, I can look back and feel pretty good about how far this place and the people here have come.  As many of you know, CrossFit gets a lot of negative press, and of course because we have a common name with the idiots in the FailBlog videos, we get lumped into that group.  I wish those writing these “articles” would see the way we work with people.  I wish they would see what we put into programming, and how much our coaches care about helping people.  I wish the camera crews came here to showcase how much people improve (mentally and physically) rather than the safety risks of what we do.  I wish they’d come to get footage of our soccer mom’s throwing weights around with confidence.  I wish they would come to interview one of our coaches who is in college, and chooses to spend his weekends working toward his dreams rather than binge drinking with his peers.  I guess people see what they want to, but even for someone as highly-critical as myself, there are a lot of good things happening here.  Trust me when I tell you that me leaving wont’ change this, and there will be more to come in the future, this place is in good hands.

The greatest part of this job is the people I’ve met along the way.  The list of people I want to thank for helping me get this far is long, and I’ll likely need to write another blog to do it justice.  For now, I can’t say anything without thanking Greg and Liza for giving me this opportunity three and half years ago when I had just finished college, and didn’t really know shit about coaching or about people.  Even still, they let me have the floor and the whiteboard.  They have taken me in like a son, and literally put a roof over my head when I needed it, and I won’t ever forget it.  If it wasn’t for you two, I might still be on that feedlot.   Thanks to my parents teaching me how to work hard, as I’m not sure this is something every kid gets instilled in them, but it definitely was in me.  Thanks to my friends for so many great memories of enjoying fun times and surviving tough ones, you all make life worth living.  Thanks to my all of my coaches, each with a life lesson that I carry with me every day, and many with phrases that I’ve stolen and used as my own.  Thanks also to the people who told me I wouldn’t be any good at this, that said I wasn’t good with people, and that I would never get everyday people to want to lift heavy weights or “work that hard”.  Motivation comes in all forms.  Lastly, thanks to everyone that’s let me coach them in some way, shape, or form and trusted me with their development.  Without you all I wouldn’t have a chance at any of this.

I’ve been at CFSF from (almost) the beginning back in 2009.  In that time I’ve seen it change a lot, but the thing that has always struck me is the way people come and go.  I’ve come to learn that this is just a part of life.  As I said before, I’ve had many friends come into my life here, and many friends I’ve seen go as well.  A friend introduced me to this poem by Henry Rollins, and while it’s quite meat-head in nature, I always thought it was pretty spot-on.  Now that it’s my turn to go, I’ve been thinking back to it more and more, and I thought it would be good to close with.  Thanks for reading!

–CM

 

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.  -Henry Rollins

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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.

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

Why CrossFit Works for Me

I’ve waited a long time to write this.

I’ve been CrossFitting for almost two years now, and it’s been the most consistently successful exercise program I’ve ever been a part of. During that time, I’ve constructed and dismantled a dozen different theories to explain why, but I think I’ve only recently come to completely understand it.

Whether and why CrossFit works is different for everyone, but I’ve managed to boil it down to this:

1. Less Control
2. Greater Intensity

That’s it. CrossFit has removed control of my workout regimen from me, and it’s driven me to greater intensity than I ever could have by myself.

Less Control

I’ve spent the better part of my adult life in the gym in one form or another. I’ve run the gamut from being in generally good shape to being wildly out of shape. Up until CrossFit, I managed my own workout program – I decided when to workout, how to workout, and what to workout.

Part of my resistance to starting CrossFit was not wanting to give up this control. I had a palpable disdain for the idea of someone else telling me how to workout. Personal trainers seemed odd to me – why do you need someone else telling you what to do?  Micro-managing my workout was a point of pride. I knew what was right for me, and I didn’t need any help like those silly peasants in exercise classes.

What I didn’t realize was that this was holding me back. Left to my own plans, my workouts stayed pretty much the same. I would fall into the same ruts over and over.  I would hit the same plateaus and never break through them.

I was doing the same general routine for years: chest/shoulders/triceps one day, then back/biceps the next day, then legs. Even within the workouts: my basic chest/shoulders/triceps workout hadn’t changed in almost a decade.

The sad fact is that if we’re left to our own devices, we’re going to gravitate to the familiar and stay there. We’re going to work on what we feel comfortable working on, and we’re going to stay away from exercises that don’t make us happy at some level.

For the average gym rat, legs are not glamorous. When you’re looking at yourself in a mirror (which gym rats are prone to do), you tend to concentrate on what’s above the waist, so there’s a running joke in the weight lifting community about how empty the gym is on “Leg Day.”  Working on legs feels awkward to a lot of people, and there’s little psychological reward to it, so it doesn’t get done.

But awkwardness moves you forward. Those exercises you hate? It’s probably because you need to get better at them. They work some aspect of your fitness that you’re subconsciously avoiding, so they’re the exact thing you should be doing in the gym. (Two eyes looking right at you, Thrusters.  You too, Wall Walks.)

If you program your own workouts, you’re going to avoid this stuff. You’re going to stick with what you know, and what makes you feel good. Your comfort zone is a damn cozy place, and it’s a box that you’re not too quick to jump out of.

Sometimes, you gotta get pushed.

The human body is an amazingly adaptable instrument. Subject it to the same thing over and over again, and it adapts. Never change, and it adapts too well – it stops growing.

Muscle confusion is how you break that cycle. You have to keep your body guessing, and work it in ways that it’s not anticipating. Your workouts need to keep…mutating, over time, to stay one step ahead of how your body is trying to adapt.

This is what I was lacking. My body always knew what was coming. I was plateauing frequently. I hit walls that I was never going to get through.

CrossFit has forced me into such a broad, varied base of exercise that my body simply can’t adapt. The sadistic creativity of CrossFit never lets me get to a point where my body goes on cruise control. Almost every workout is different, so my body is learning to simply improve as much as possible because God only knows what’s coming next.

I tried to introduce a friend to CrossFit once, and he had a bunch of detailed questions about the workouts. Do they do Exercise X with this kind of focus? Do they allow Y days between this and that? And I don’t like doing Z after I do X, so can I avoid that? He was desperately trying to maintain control over his workout and center himself amidst a labyrinth of rules he had built up over two decades in the gym.

OMG – a CrossFit workout breaks some arbitrary rule that some guy once told you while resting 10 minutes between sets of bench press?  How devastating for you. I’d spend more time mourning the crushing failure of it all, but I’m too busy being awesome. I know, let’s both sit on the couch and eat Cheetos while we talk about all these rules you have and how we can delicately thread ourselves in between them all like some perverted game of Workout Twister.

Sorry – that’s snarky. But it all seems so ridiculous now. It’s a lot of mental effort which ultimately produces no physical advantage.

The way you get strong is pretty simple: you pick up heavy stuff, put it down, and then do that over and over. Lather, rinse, repeat. The way you get stamina is also simple: you push yourself as hard as you can, then do that over and over. Lather, rinse, repeat. And you do all this in such a varied way that your body can’t get used to it.

All the advice, tutorials and blog posts in the world aren’t gonna change that. Left to your own devices, you’re probably over-thinking things and trying to avoid what your body really needs.

Greater Intensity

My first CrossFit workout was on my 41st birthday. It was “The Labor Day Chipper,” which I’m told was some variation on The Dirty Thirty. I remember standing in front of the white-board and thinking, “This is insane. What the hell is wrong with these people?”

But I did it.

Actually, I didn’t finish. I think I was on the last exercise when time ran out (Tyler forced me to scale both weight and reps, though, so it wasn’t even close to Rx). I was up at the front of the box when it ended. I remember I was doing overhead press. Time was called, and I dropped the weight (which was kind of fun – I had never used bumper plates before).

I turned around, and I’ll never forget what I saw – it was as if a massive wind had blown through the room and knocked everyone over. Shirts were off, puddles of sweat were everywhere, and people were spread eagle on the floor, chests heaving up and down. I think someone was dry-heaving.

(Then I saw Amy, my wife’s cousin and the woman who talked me into this mess. I flipped her off.)

In a traditional gym, people try to maintain a veneer of control. They sweat, sure, but they never completely lose control because it’s going to make the people around them uncomfortable. Try to get to that level at a traditional health club and someone is likely to stop you “for your own safety.”  Grunting makes people skittish, to the point where Planet Fitness even has a “Lunk Alarm” which you can ring if someone is making too much noise while they workout. And just try taking your shirt off sometime…

(Remember, there are stickers on the machines that tell you to contact your doctor if you “experience discomfort.” How adorable is that?)

People go to a traditional gym for such a wide variety of reasons. Some are there because it’s fun, some because their friends are there, some to waste time, some because their doctor told them to, a lot because they want to look better in a bathing suit, and certainly some because they’re serious about getting better.

CrossFit is comprised almost totally of the latter. The emphasis at CrossFit is exclusively on improving performance. The only mirror at CrossFit Sioux Falls is the one in the bathroom. No one cares what you look like, only how you perform, or – more specifically – how serious you are at getting better.

Respect at the box is measured by consistency and effort. You’re simply expected to show up as often as you can, check your social grace at the door, and leave everything on the floor when the workout is done. If you’re not utterly wiped out when it’s over, then you didn’t work hard enough. Composure is the enemy that holds us all back.

And I’ve become convinced that it’s shared pain that gets us there. The whiteboard doesn’t play favorites – we all go through the same thing. The coaches are pleasant enough during warmups, but we know they’re gonna try to kill us all during the last 20 minutes of class.

That last 20 minutes of all CrossFit workouts (the “WOD”) is competitive. At some level, everyone wants to be the best.

But there’s something so much larger at work that it’s taken me almost two years to fully understand – what we all really want is to be part of the group. More specifically, we want to feel like we’re worthy of the group. Even more specifically, we want to live up to the unspoken standard of effort set by the group.

If I can see that Angie is giving everything she has out of the corner of my eye, I feel like I owe it to her to do the same. If I back off, then how is that fair to her?  She gave everything she could, and how can I look her in the eye and fist bump when it’s over unless I do that too? I’d feel like a fraud.

Remember when I turned around at the end of my first workout and saw 30 people completely wiped out? Within a few minutes, they picked themselves up off the floor. There were knowing glances, smiles, high fives, and conversation. The group had undeniably bonded. They were in the same place, physically and mentally and – dare I say it – spiritually. They shared something, both from this workout and from all the workouts that came before it.

It was almost…tribal.

And this has continued for almost two solid years. If I let myself down, then I let the group down. I know that I’m not part of the group unless I go all the way to edge of my own personal abyss and look over. The tribal sense of community when the workout is over is earned only if you give everything you have while the clock is running.

We band together and feed off each other to get to this place. It’s never said out loud, but the group simply expects me to push myself as hard as I can. I want to live up to their expectations because I want to be part of the group. The group pushes me, and I, in turn, push the group. We drive each other forward in a positive feedback loop.

And this where the ratcheting up of intensity and the release of control come full circle and meet each other: by abandoning the big picture and letting myself be programmed by the coaches, I’m free to concentrate on the small picture – the individual workout. I’m no longer spending my workouts questioning about how it fits into some larger framework. Am I doing the right thing? Should I change my routine? What is that guy doing differently than me?

It. Doesn’t. Matter.

All that matters is how I perform in the workout I’m doing. I’ve learned to trust the coaches. If I concentrate on the current moment, and on doing the best I can in that moment, then the big picture will take care of itself.

I heard a quote recently from Will Smith (of all people) that beautifully illustrates the point:

“You don’t set out to build a wall. You don’t say ‘I’m going to build the biggest, baddest, greatest wall that’s ever been built.’ You don’t start there. You say, ‘I’m going to lay this brick as perfectly as a brick can be laid. You do that every single day. And soon you have a wall.”

Trying to exercise control over the entire wall prevents you from conjuring up the intensity needed to lay a single brick as well as it can be laid.

Less control, greater intensity.

Lather, rinse, repeat.

This is why CrossFit works for me

Posted in Crossfit Philosophy, Lifestyle, Members0 Comments

zak and parents

Congratulations Zak 8th Place in the North Central Region

Zak Carchedi, with his proud mom and dad, made us all cheer loud and proud this past weekend.  He is truly an amazing athlete among a group of elite CrossFit athletes. 8th Fittest in the North Central Region!


As most of you know by our crazy gym schedule, most of our coaching staff was at the North Central Regionals cheering on our very own Zak Carchedi.  It was a great weekend for Zak and CrossFit Sioux Falls.  Regionals is always fun and eye opening to how great the athletes really are in our region.  This year was no different; there was great competition all around in the woman and men’s side.

Zak personally had an amazing weekend.  We knew that he would do well but for his first time as an individual on a stage that can be somewhat intimidating he proved just how great he can be.  Zak’s best finish was in event 5, which was the Handstand Push Up, Front Squats, Burpees where he placed 9th.  Event 5 was his lowest placing event which was the 10 rounds of Rope Climbs, and sprints placing 18th.  He was consistent throughout the 3 days and landed in 8th place out of 42 competing athletes.  That sounds impressive for sure but what is more impressive is Zak is 8th out of over 5000 men from the North Central Region.

Zak is proof that hard work, dedication and being very scheduled and regimented does pay off.  We are very proud of Zak and how he represents CrossFit Sioux Falls. We are proud to have him as a coach and as an athlete.  When you see him around the gym please let him know how proud we are and how much you support his hard work.

Liza

Posted in In the News, Members0 Comments

nano_superhero_feature

All CrossFit Reebok Shoes and Apparel now available at CrossFit Sioux Falls

Reebok products available at CrossFit Sioux Falls.

Attention athletes,

You now can order any and all shoes and apparel that is currently available and in stock on the official Reebok website (www.reebok.com) at CrossFit Sioux Falls.  If you want too order any footwear, apparel or other product from Reebok, please check the website and then let either Cody, Liza, Casey or Jeremy know what you would like so we can get the order placed.  The details you need to let us know are the product, size, and colors.  We will place orders every Tuesday and Thursday starting on Tuesday April 29th.  Please have all orders in by noon on those days.

Products that are in-stock on Reebok.com take approx. 4-5 business days to arrive.  They will ship to the gym and if a return is needed, we will process for you.  Prices will be the retail price on Reebok.com.  Kick-off for the 1st week, CrossFit Sioux Falls will pay the sales tax on all sales.

We can also pre-order the new Nano 4.0 and the new 2014 Reebok CrossFit Games gear.  We will have flyers in the office for those things to check out. We are trying to make things as convenient as possible for you.  We can take all payment options: credit card, cash, and check.

Any questions please let one of us know, and we will get it all figured out.  We are excited to offer these products and happy to assist in your customer service needs.

So there you have it…if it is on Reebok.com and “in-stock” we are here to help you get it as fast as possible.

Thanks.

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