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‘Intro to CrossFit’ – Next Class Starts Monday, April 21st

‘Intro to CrossFit’ – Next Class Starts Monday, April 21st

Intro to CrossFit Class is back at CrossFit Sioux Falls!  Our next class is set to start on Apirl 21st at 6:15pm, call, stop in or email us today if you are interested in this great opportunity.  Here are the details:

Do you want to change yourself? Be more lean, athletic, fit. Become faster, stronger, healthier. Feel better, more confident, and look the way you dream?

You can! And together, we can make it happen.

Come Join Our Great Community of Athletes

At CrossFit Sioux Falls, you not only have access to 45 weekly classes to transform your body, but coaches who will help you, guide you and motivate you to achieve a new you!

This is your best chance ever!  Start CrossFit with whole class full of people just like you as a part of our new beginners’ class, “Intro to CrossFit”.  Join others with their own goals and ambitions yet new to CrossFit and learn together from day 1, getting better day after day.  CrossFit from the ground up, building a foundation that you can use forever.  Better health, better body, better life.

“Intro to CrossFit” is for you! We start on April 21st, together moving forward.  


Class Details: “Intro to CrossFit”- learn the fundamentals and basics of CrossFit, perform body-changing workouts, experience life-lasting fitness.

Who: You, your friends, people who want to get fit, people who want to CrossFit and start with all new people, frankly anyone.

What: 12-session (one month long) strength and conditioning course that will teach the basic movements of Crossfit with a group of people who are all new to Crossfit.  We will also share nutrition, fun and life.

When:  Starts Monday, April 21st, 2014. Class will be held every Monday, Wednesday and Friday evenings (for four weeks) at 6:30 pm.

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

Why:  Experience CrossFit while building an even better you.

Cost: $106 with tax.

For more information and to register please email, 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

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30 Day Spring Challenge


Spring is finally here and summer is on its way.  Many of you are busy with kids events and getting ready for an active summer season.  Stress relief during this time of year is essential to keep you healthy and motivated.  To assist in the process, CrossFit Sioux Falls is adding a little spring challenge to your list of “must do” activities.  Along with attending your regular class time, we will also have on the whiteboard an additional workout that you can do either at the gym or at home.  All of the workouts are able to be done at home – the equipment required is easily available around the house.

The challenge is scheduled to start on Monday April 14th!  To make it easy, I will put two days of workouts on the board thus if you are a 3x a week member you will have the workout for the next day already written in your journal.  This is also a great reason to have a workout journal so you can write down the workouts along with your scores.  I encourages all of you to get your family, friends, kids, frankly anyone involved with fitness and you and CrossFit.  Go to a park and invite someone who doesn’t already CrossFit to do a workout with you.  Then bring them in to CrossFit Sioux Falls for a Free workout the next time you come in.  These workouts are not only good for you but a great way to introduce new people to CrossFit.

I will have the challenge ready and written on the back whiteboard.  If you want to participate please put your name on the board and get ready for a fun little spring challenge.  We will have drawing for prizes at the end of the 30 days for everyone who has finished all of the workouts.  I will also try to put up the workouts on facebook everyday for those of you who have vacations planed or will be out of the gym.

So get active…with anyone…spring is here!

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What is Happening at CFSF………



*Holiday Party is this Saturday the 18th at Bros Brasserie downtown 332 S Phillips Ave. Bring your friends and family; everyone is welcome.  It’s going to be a great time to meet new members, see friends and socialize.  We will be having drinks and appetizers.

* The first Paleo baseline workout was this Thursday, yet you will have until next Thursday to get your times in your folder so please get in and get your baseline workout done.  The next workout will be released this Thursday in class and will be on the Paleo whiteboard through the week.

* Our first Paleo meeting will be held this Sunday  the 19th at 6pm.  Please come prepared with your food journals and questions for us trainers to answer and look over.  We will also be having some food for you to sample and recipes to give out. It’s going to be a great time to learn more about Paleo and how to implement it into you and your families lifestyle.

* The sign-up has begun for the CrossFit Open!  If you are signing up for the open please make sure that you are signing up under CrossFit Sioux Falls team and affiliate.  There is two separate sign up options you must do.

* Classes are getting busy, and we are at an exciting time of year for CrossFit so please make sure that you are signing in for class!  It helps us have staff on hand so we can assist everyone in class better.

* Reminder of the new class time on Monday and Wednesday nights at 7:30pm; we had a great turn out for the first night 10+ people.

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holiday picture

Holiday Schedule and Upcoming Events…


Holiday Party!  Its time to get out of the LuLu’s and into some dressy attire and meet some new people.  We have a ton of new members and what better way to get to the old and the new together then to have a holiday party.  Save the date Saturday January 18th at 8:00pm downtown at Bros Brasserie located on Phillips Ave. 

Holiday Schedule and hours for Christmas and New Years:
Christmas Eve No 4:15, 5:30 or 6:30 our last class of the day is 3:15.
Closed Christmas Day.
Thursday No class at 5:30 or 6:30am and 9:30 will be a regular CF class instead of Open Gym.
No Sunday class December 29th!

January Schedule New Years Eve: No 4:15,5:30 or 6:30 last class is 3:15.
New Years Day closed!
Thursday No 5:30 or 6:30am 9:30 will be a regular class not open gym

There will be NO CrossFit Kids over the Christmas Break our new session will begin the week of January 6th!

We will be having a New Year New You Paleo Challenge starting on January 6th this will be a 6 week challenge that we will be doing in the gym along with a workout challenge each week.  Keep on the lookout for a blog coming soon with all of the details.  The more people who sign up the bigger the winning pot!

We are also going to be having our first Intro to CrossFit of the new year starting Monday January 6th as well.  If you are interested or know of someone who is please email us or call to get your name on the list remember space is limited! 

Mindbody is updated with holiday schedule so please sign up for classes!

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De-Stress Your Holidays


Here is the second part of our holiday survival guide. How do you handle the stress and busyness of this holiday season?

Here are a few tips on taking control of your mind, body and spirit during this hectic time of the year.

1. Take Care of Your Body

One of the most important things that you can do during this time of year is take care of yourself.  You can do this by not drinking so much alcohol or caffeine, working out, getting proper water and sleep intake.  Eating healthy is also the key to stress relief, if you are eating healthy you have less to worry about and if you miss a workout you won’t feel near as bad as if your diet is also suffering.

2.  Take a Mini- break When You Feel Things are Getting Crazy

When you find yourself starting to lose it, or butting up against your own rigidness, take a quick break.  Step away.  Go outside for a walk, listen to some relaxing music, call a friend or family member, go do some yoga or what ever relaxes and calms you.  Five minutes is all it takes to relax and get yourself back to a better state of mind.

3. Add Humor to Your Day

Humor, by nature provides instant balance and perspective, if even for a moment.  As long as it is positive, it allows us to step back and take everything, including ourselves, less serious.  A good belly laugh can take away all negative junk to not only you but to everyone around you.  Laughter and humor is contagious!

4. Be Realistic and Know Your Limits

It’s a wonderful thing to know your limits and know what you can and can not do.  Everyone wants to over extend themselves especially around the holidays.  Don’t let unrealistic expectations press you into doing more than you can realistically manage.  Say no.  Set limits.  Work smart.

5. Always Be Thankful

I think this is the most important de-stress-er there is, we all need to sometimes stop and smell the roses.  We have so many great things in our lives to be thankful for, friends, family, jobs, and so on.  We sometimes need to stop and remember even if things don’t always turn out the way we expected them to or visioned them to we all have an amazing life.  We all have warm homes, people who  love us no matter what, and great faith.  Life is good!

Everyone de-stress in there own way.  How do you de-stress through the holidays?  What little tricks do you use to get through the hustle and bustle of  shopping, cooking, school programs, family gatherings, and work? 

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surviving holidays

Survival Guide for the holiday season

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

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

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

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

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

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

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

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

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

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Holiday Schedule for this week…..

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

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

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

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

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Confindence What is it to YOU…………

The definition of confidence is the feeling or belief that one can rely on someone or something.  I think self confidence is a swagger to your step, a feeling of being able to take on the world.  How do you get self confidence?

 Confidence is not something that you can just pick out of your closet; it is something that you have to work for and earn.  It may be a new shirt you put on or a change in your appearance. It can also pertain to the gym as well.  I can always tell when an athlete is starting to get confidence; they walk into the gym and they know exactly what to do.  I also can tell when an athlete is confident by the way they carry themselves in the gym.  Confidence is built by learning and mastering new skills such as that first pull up with no bands or that first handstand hold or kick-up you thought would never happen.

How has CrossFit built your confidence, and what are things you have done that you never thought possible because of CrossFit?

Athletes Choice/Make Up Day
Monday’s Workout
Tuesday’s Workout
Wednesday’s Workout

Thursday’s Workout

Partner 5K Row Split Anyway

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red hats

Halloween Potluck and Party- Let’s Get Our Costumes On


Well here we are again it’s time for our annual Fall Throwdown and Halloween Party Potluck.  We want everyone to grab a partner and sign up for the Fall Throwdown, this will not be an all day event. We are planning on being done around 1:00 so that everyone can go home spend time with there families and then get back to the gym for the party starting around 8.  

This is a potluck so make or buy your favorite dish and bring enough to share with everyone.  Fill your coolers as well with your favorite beverages and lets get our party on.  The only stipulation is you must be in Costume in the evening, costumes are not required for the Throwdown itself.  

If you do not participate in the Throwdown you are still welcome for the potluck bring your friends, boyfriends whoever the more the merrier! 

Skill and Strength
Muscle Up Progressions

Workout of the Day
12 Min AMRAP
50 Ft Walking Lunges Forward
7 Pull Ups
50 Ft Walking Lunges Backward
7 Push Ups
10 Box Jumps 

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CrossFit for Free

CrossFit for Free

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

Just a few of the Athletes welcoming you.


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

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

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

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

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

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

See you in the gym!


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

Workout of the Day

5×3 Front Squat on a 3-min clock

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

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