If you are considering taking your training to the next level, reducing aches and pains throughout the day then CrossFlexx is a must in your weekly rountine. Learn how to improve flexibility and build muscular endurance with CrossFlexx.

Today’s WOD:

AMRAP in 20 min
400m Run
10 Turkish Get ups
25 Squats

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CrossFit has benchmark workouts named after very proficient CrossFit women or fallen military heroes. They are the cream of the crop workouts and every time you re visit them it is the best measure of success and results and they are FREAKIN HARD!

Today’s WOD

“Badger”

3 Rounds
30 Squat Cleans
30 Pullups
800m Run

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Yep that’s what we did of pullups, pushups, situps and squats combined this Friday!!!

Today’s WOD:

“Tabata Something else”

8 cycles each of 20 sec on and 10 sec; with the clock continously running:
-Pullups
-Pushups
-Situps
-Squats

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A lot people feel imitiated when they first walk into a CrossFit Box. They look up all the the CRAZY workouts and athletes online before they come and don’t understand one thing: Scalablity. Every single workout and exercise is scalable. There is always a sub to any exercise with the goal being; become very proficient in the subsitute exercise and scale it up a notch until you can do every workout as Rx’d (prescribed). Once you can do that you are well on your way to Elite Fitness.

Becky in the picture above has never done a handstand pushup in her life, her 3rd class here at CrossFit Sioux Falls the WOD called for Handstand Pushup. Did she do the workout? Not only that she killed the workout. Great Job Becky!

Today’s WOD:

10-9-8-7-6-5-4-3-2-1
Deadlifts (140% of BW)
Handstand Pushups

-Then-

1-2-3-4-5-6-7-8-9-10
Thrusters (60% BW)
Pullups

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Tonight at 630p!

Today’s WOD:

“Grindy”
10 Powercleans
5 Rounds
5 Pullups
10 Pushups
15 Squats
10 Powercleans
5 Rounds
5 Pullups
10 Pushups
15 Squats

Today’s WOD:
50 Box Jumps
50 Jumping Pullups
50 Push Press
50 Lunges
50 Knees to Elbows
50 Burpees
50 Kettlebell Swings
50 Wall Balls
50 Double Unders
50 Back extensions

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Flexibility is something that holds up all back not only in our CrossFit training but in regular life.

Have you ever had back pain?
What about shoulder tightness (or knots)?
Can you touch your palms to the ground without bending your knees?
Can you do a FULL squat? (Butt can touch the floor with your heels on the ground)
Want to get a killer workout and feel like you stepped out of a sauna when your done?

Today’s WOD:

Deadlifts:
3-3-3-3-3 (Find your 3 rep max)

-Rest-

8 Rounds
4 Thrusters M-95# W-65#
6 Burpees

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