Archive for December, 2009

“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

“Fighting the Good Fight”

Posted in Uncategorized on December 2, 2009 by Crossfit Sioux Falls

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” – Theodore Roosevelt

Everyday we step into the gym not knowing what we will put our bodies through, not knowing how we will feel throughtout the wod, but knowing there is no better feeling then lying in a puddle of your own sweat proving to ourselves yet again we conquered another infamous WOD!!!

Fight hard for what you want and get results!

There is no better feeling in the world than conquering your fears, even if you might fail sometimes! Lets face it we will not always PR. We will not beat our Max everytime, but we will fight the good fight to become better! We will challange ourselves each workout even if it does not meet our expectations everytime, we will keep proving to ourselves and others that we are stronger mentally and physically just by doing what we do each WOD!

I am so proud of you all CrossFit Sioux Falls!!! Lets keep fighting, challenging ourselves, and improving at all times!!! By doing this you will acheive your goals and gain success!

CrossFitters…. What fear do you want to overcome in order to “fight the good fight”?

Written by:
Annie Mello