Archive for December, 2009

Holiday Break…not from your WODs though

Posted in CrossFit Workouts, Lifestyle, Members on December 18, 2009 by Crossfit Sioux Falls


Over the Christmas and New Year’s weeks coming up we will be open but we a partial schedule. On the days we are not open we will post “At Home WODs” so you can get your CrossFit crack on still:-)

Stay tuned in for constantly varied, functional and performed at high intensity fun.

Jingle Bell 5k Run 09

Dream Boards and How You Can Accomplish Anything You Want in YOUR Life

Posted in Lifestyle, Members, Nutrition on December 17, 2009 by Crossfit Sioux Falls

Has anyone read or see the movie “The Secret”?

First you have a dream or idea. Then you make a plan. A dream board is a creative and fun part of a plan. Then you got to it! Go on your adventure and take your dreams and move towards action. It’s a great process to get the whole family involved in

Have you ever heard of “Dream Boards” or “Treasure Maps”? Lately, they’ve been called “Treasure Maps”, A Dream Board is a visual picture of the dreams you have for your life that you want to come true. The concept is that we attract to us what we think. And if we put good things in front of us, those things we’ve always wanted, those things we’ve always thought about having in our lives, then we will attract what we think.

Dream Board instructions:
1-Get a poster board
2-Have a bunch of magazines available to cut up
3-Cut out several pictures of things or saying/phrases of motivation (six pack abs, vacation backdrops, dream homes, watches, cars, etc…)
4-Tape or glue all of your cut out pictures into a colluge.
5-Put it in a spot you will see it everyday (office, bedroom, bathroom, etc…)
6-Ideally spend about 5 minutes a day looking at it and dreaming of what can be

This Saturday, PaleoHolics is going to get together and do these Dream Boards at 10:30a at the gym. It is a very POWERFUL event for you and your family. Take advantage of doing this with a group of very positive and motivated peers.

See you there!

The Future is in the Making…

Posted in In the News, Members on December 16, 2009 by Crossfit Sioux Falls

The CrossFit Kids Sioux Falls blog is live!

The address is:

Check it frequentely throughout the week to get the latest news and info on the happenings of the CFKSF crew.

Today’s WOD:

Overhead Squats: 1-1-1-1-1
20 Kettlebell Swings
17 Box Jumps
9 Push Jerks (M-155, W-105)

It’s a Birthday WOD…and remember Big Girls don’t cry

Posted in Members on December 15, 2009 by Crossfit Sioux Falls

Happy 28th Birthday Annie!

You have, are and will be a major positive influence on so many lives. Your personality, caring for others and work ethic is a role model for our CrossFit community to follow.

Our CrossFit Sioux Falls community owes you a debt of gratitude because hey…if it wasn’t for you we would have never moved to Sioux Falls:-)

“Annie’s BDay WOD”
15 Rounds:
15 Pullups *if you drop off the bar…5 burpees
15 GHD situps/30 Regular Situps
15 Squats

“Athlete of the Week”

Posted in Members on December 14, 2009 by Crossfit Sioux Falls

Look at Angie Kill those dumbell thrusters!

Our Athlete of the Week goes to Angie Sonnenschein!

Angie has been CrossFitting since June, and has been such an inspiration to me and many others at CrossFit! She always has such a positive attitude about each WOD and really pushes herself to the limit every workout.

Angie has really accomplished so much in the 6 months she has been here. I can’t wait to see what she will do in 6 more months!

Thank you Angie for all that you bring to CrossFit Sioux Falls, we feel so blessed to have you here.
Keep up the great work, you truly are an angimal!

Written by: Annie Mello


Posted in CrossFit Workouts, Lifestyle on December 11, 2009 by Crossfit Sioux Falls

Just another day at the “gym”….700 lunges style

Posted in CrossFit Workouts on December 10, 2009 by Crossfit Sioux Falls

PaleoHolics this Saturday

Posted in Members, Nutrition on December 9, 2009 by Crossfit Sioux Falls

Packed House at the New Space

Hey Everyone!

Our 1st PaleoHolics at the new space will be this Saturday at 10:30am.

The agenda is:

-T-Day Review: We have a brief discussion how your Thanksgiving day went. Focusing on your successes and setback so we can help use that info for the rest of the holiday season.

-Drinks/Appetizers: We have found and will discuss the best drinks and appetizers to stay on track while still having a lot of FUN!

-Prep for Goal Setting Mtg: Lastly, we are going to go over the last PaleoHolics meeting on 12/19/09 it will be the most important meeting all year.

Contact us with any questions.

See you Saturday!

CrossFit Kids is Official in Sioux Falls!!!

Posted in CrossFit Workouts, In the News, Members on December 8, 2009 by Crossfit Sioux Falls

Who’s ready for CrossFit Kids!?

We at CrossFit Sioux Falls certainly are! It has been truly awesome to watch our adult community grow. We’re all getting stronger — mentally and physically, we have a support system like no other, we believe in CrossFit, we are learning how to eat better — it’s time to bring the children into this experience and fantastic life-changing adventure. As a parent of two children, ages 5 and almost 3, I am thrilled that they will have the same opportunity that I have been fortunate enough to have found – CrossFit. I am confident CrossFit will be a part of their lives forever and honestly that brings a gigantic smile to my face. The kids will experience coordination, agility, balance, accuracy, strength, speed and most importantly, (I believe) confidence.

As Thomas Jefferson wrote, “A strong body makes the mind strong.” Brain function is positively impacted by exercise and more now than ever, I believe, our kids need this confidence. They will also become better citizens of our community and world, they will have higher test scores, they will be less likely to experience anxiety and depression. Children are our future — we need to teach them well and how awesome will it be to watch them bloom.

Come learn more about CrossFit Kids at our Group Introductory Class on December 12th (Sat) 11:15-11:45 or December 17, 2009 (Thurs) at 5:30p-6:00p. We will discuss what CrossFit Kids is, how it will benefit your entire family followed by a group kids WOD. ***Space is limited! Email to reserve your child’s spot at or sign in on your class schedule***

Today’s WOD:

“Grand Slam”
20 Deadlifts
Bear Crawls
20 Kettlebell Swings
20 Overhead Squats
20 Burpees
Duck Walks
20 Box Jumps
40 Burpees
20 Squats Cleans
Bear Crawls

Athlete of the Week

Posted in Members on December 7, 2009 by Crossfit Sioux Falls

Our “Athlete of the Week” is Mark Burggraff. Mark has been with us the past few months and has seen some awesome results…almost to much results. In the 1st 2 months he lost over 18 lbs! And he didn’t really have that much to lose.

He has taken his focus to strength gains and building his intensity through each workout. Mark is a consistent, hard working and positive force.

Thank you Mark for all you bring into our community, we appreicate you!

Today’s WOD:

“Death by Barbell”
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks