Archive for March, 2009

Happy St. Patty’s Day

Posted in Lifestyle on March 18, 2009 by Crossfit Sioux Falls

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Nick is happy it is St. Patty’s and also because he finished the workout. Great Job!

WOD:

5 Rounds:
400m Run
25 Sumo Deadlift High Pulls
25 Wall Balls

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Spring!

Posted in Sioux Falls Community on March 16, 2009 by Crossfit Sioux Falls

img_0666Finally! It’s going to be nice enough to ride with that car window down or put some shorts. Maybe even go for a run, bike ride or do a CrossFit workout at the park. Now that sounds like a fun idea. Enjoy the nice weather.

WOD
“J.T.”
21-15-9
handstand pushups
ring dips
pushups

Benchmark WOD’s

Posted in Crossfit Philosophy on March 14, 2009 by Crossfit Sioux Falls

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CrossFit bases it results not off the scale, bodyfat, and measurements. CrossFit bases its results directly off performance of the WOD’s (workout of the day). It delivers objective unbiased results. Through that physical goals and success just naturally happen. Those who need weightloss, muscle gain, more endurance, want to run a marathon, climb a mountain: it just happens. CrossFit accelerates results. PERIOD!

WOD:

Nicole:
As many rounds as possible in 20 minutes:
400m Run
Max Pullups (once you grab the bar do as many pullups as possible until you let go of the bar)

Count the total number of reps to score.

Post count and comments.

TGIT

Posted in Members on March 13, 2009 by Crossfit Sioux Falls

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Great looking Sumo Deadlift David.

WOD:

4 Rounds:
400m Run
20 Overhead Squats M-75#, W-45#
15 Pullups

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When have you seen this move at the “gym”?

Posted in Crossfit Philosophy on March 11, 2009 by Crossfit Sioux Falls

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We regularly do exercises that you don’t see at the “gym” Its no wonder why some of our members are having such great results. Every time someone steps into one of our group workouts we are going to challenge you and push you to your limit. Don’t be scared, results are just around the corner.

WOD:

Shoulder Press

5-5-5-5-5

For Time:

50 Double Unders
10 Kettlebell Swings
40 Double Unders
20 Kettlebell Swings
30 Double Unders
30 Kettlebell Swings
20 Double Unders
40 Kettlebell Swings
10 Double Unders
50 Kettlebell Swings

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Argus Leader

Posted in In the News on March 10, 2009 by Crossfit Sioux Falls

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CrossFit Sioux Falls was featured in the Life section of the Argus Leader yesterday. Check out the great article. It even mentions a few of our members. Great chest to bar form on the pullup Chris.

WOD
70 walking lunges
21 pullups
21 situps
60 walking lunges
18 pullups
18 situps
50 walking lunges
15 pullups
15 situps
40 walking lunges
12 pullups
12 situps
30 walking lunges
9 pullups
9 situps
20 walking lunges
6 pull ups
6 situps
10 walking lunges
3 pullups
3 situps

Thank You!!

Posted in Members on March 9, 2009 by Crossfit Sioux Falls

picture-0011CrossFit Sioux Falls first ever open house was a success! We would like to say thank you to everyone who took time out of thier busy schedule to come check us out for an hour or two. We had a lot of really good food and drinks. Our members are what’s important. It was nice to have the majority of them all together at one time. People were able to meet other members they don’t normally see at certain class times. We also gave a sneek preview of our new commercial made by Tyler and Brian. Which turned out awesome!

Keep in mind our first challenge is coming up. Open to members and non members. We’ll post all of the initial information once it’s finalized.

WOD
“The Chief”
5 rounds of max # of rounds in 4 minutes with a 1 minute rest in between each 4 minute round. Post # of rounds for each 4 minute interval.
135 # power clean 4 reps
8 push ups
12 squats

Open house is Tonight at 7p!

Posted in Sioux Falls Community on March 6, 2009 by Crossfit Sioux Falls

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Yes, Garrett is really really good lookin.

Bring your friends and family to our Open House gathering. Prepare for a lot of laughs and good times. This is a very rare time you will be at our box without shoes on.

See you tonight!

WOD:

“Jackie”

1000m Row
50 Thrusters 45# bar
30 Pullups

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We are on KDLT every Thursday

Posted in In the News on March 5, 2009 by Crossfit Sioux Falls

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For those of you that haven’t noticed. Every Thursday we are on KDLT at 6p and 10p. Every week we are sponsoring the program “Staying Fit” with KDLT with Jesse Ritka, Cody and Krystle as they train HARD for their long distance run coming up in the next couple of months. We are very proud of there progress thus far. Check there progress every Thursday and let us know what you think.

WOD:

5 Rounds:

400m Run
15 Thrusters
15 Burpees

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More peeps equals more classes

Posted in Crossfit Philosophy on March 4, 2009 by Crossfit Sioux Falls

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We are growing and flat out excited about it! Thanks to all you members for helping us spread the word about CrossFit we have added quite a few classes this month of March. Please check out our main site: http://www.crossfitsiouxfalls.com to see the updated schedule.

Open house count is on Friday see you there!
WOD:

“Helen”

400m Run
21 Kettlebell Swings
12 Pullups

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