Archive for January, 2010

Let’s Hear it for Browny!

Posted in Crossfit Philosophy, In the News, Members on January 19, 2010 by Crossfit Sioux Falls

(He is on the upper row towards the right, under the #2 sign)

Another great moment for CrossFit Sioux Falls.

This past weekend Michael Brownfield attended the CrossFit Level 1 Certification in Golden, CO.

I know I can speak for everyone in CrossFit Sioux Falls by saying how proud we are of you Browny for this great accomplishment. You raise each and everyone’s athletic and personal game to a higher level at CrossFit Sioux Falls. Your intensity, encouragement and character is such a positive influence on all of us.

CrossFitters, show Mike B some love in the comments.

Michael, here’s to a Great 2010!

Thanks for all you do brother.

Athlete of the Week

Posted in Members on January 18, 2010 by Crossfit Sioux Falls

Congratulations to Rob Bolger!

Rob is a FORCE to be reckoned with at CrossFit Sioux Falls. He is a natural born athlete and combine that with his great commitment and work ethic, the sky is the limit with how much he can improve.

We feel very lucky to have you part of our community.

Thank you Rob for all you bring to the table.

CrossFit To+al Round 2…Results are in

Posted in Crossfit Philosophy, CrossFit Workouts, Members on January 16, 2010 by Crossfit Sioux Falls

What a great day at CrossFit Sioux Falls. This was our 2nd time hitting the CrossFit To+al and everyone improved there scores. I can tell you this will be a quarterly event and the best way to test and measure FUNCTIONAL Strength.

Thanks to everyone who participated. And please post your comments.

Checkpoint on YOUR GOALS…

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on January 15, 2010 by Crossfit Sioux Falls

We are right smack in the middle of the month. For those of you that took advantage of the 1st of the month and set YOUR goals HERE;

Where you at?
Are you on track?
Do you need to pump it up?

For those of you that missed out on posting your goals…what are you waiting for, BUCKLE DOWN, and lets get going. You still have the 2nd half of the month to make it happen.

Post your checkpoint status here or your fresh goals for the 2nd half of this month.

“Excellence is earned, not given” here is your chance to do it!

See you at the gym:-)

Happy Thursday

Posted in Members on January 14, 2010 by Crossfit Sioux Falls

Kimmy’s bringing the intensity in 2010! Gotta love “Throw Back Week”

What is Coaching at CrossFit Sioux Falls?

Posted in Crossfit Philosophy on January 13, 2010 by Crossfit Sioux Falls

I got into a discussion with a prospective student about our program and how it can lead to some real life changes. I went on to explain that we provide fitness and nutrition coaching, specifically CrossFit and The Paleo Diet. This got me thinking about what “coaching” really is and why it is so important to the success of our students!

Here’s what I found as a definition of Coaching: “Coaching is a method of directing, instructing and training a person or group of people, with the aim to achieve some goal or develop specific skills. There are many ways to coach, types of coaching and methods to coaching. Sessions are typically one-on-one either in-person or over the telephone. Direction may include motivational speaking. Training may include seminars, workshops, and supervised practice.”

This Wikipedia definition matches the CrossFit Sioux Falls program to a “T”, and really demonstrates what we stand for. Here at CrossFit Sioux Falls, we are a training program that helps each individual reach personal goals while developing fitness, nutrition and lifestyle skills.

Our coaches are here to guide you to get you to your goals and achieve all that you are capable of. We have an open door policy and are here for each and every one of you whenever for whatever you need! So CrossFitters please don’t hesitate to come to us with anything. We love “coaching” all of you!

We know it says the 12th, but it is the 13th day:-)

Upcoming Events

Posted in In the News, Lifestyle, Members on January 12, 2010 by Crossfit Sioux Falls

BIG TIME events happening this month:

CrossFit To+al….Round 2

Date: Saturday January 16, 2010

Time: 11:15a – 1:15p

Where: CrossFit Sioux Falls 3505 S. Phillips Ave.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in exestence, for developing and testing functional strength. We do this class approx every 6-8 weeks.

We last did the CrossFit To+al October 24

Part Time Members are to bring a $5 drop in fee for this event. Unlimited Members are Free.

Paleo LEANing Challenge 2010

*Lose Body Fat! *Gain Muscle!
*Improve your Performance! *Reduce Risk of Disease!

**Build Healthy Habits to Last a Lifetime!**

January is here! New Years Resolutions are flying around everywhere. Everyone is wanting to achieve the “Look Better Naked” results. Time to put your $$$ were your mouth is!

-7 weeks long (Less than 2 months!! (Anyone can do this)
-1 hour Lecture on Paleo eating a week before the Challenge begins
– Each week will be a PaleoHolics class to support and learn how to succeed Eating is Paleo
– Cost is $30.00 (cash) ($25 to be put into a kitty)
– The kitty is divided in 2 for a FEMALE winner and a MALE winner
-In order to win, Food Logs must be maintained and submitted each week via a Google Docs Group;
-3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top
-3 ‘After’ pictures taken within 2 days of the finish of the Challenge, no exceptions
-Trainers pick the top 5 men and top 5 women whose body composition changed the most (based on pictures only)
-LEANing participants vote on the top 10 to determine the Winners
-The 2 winners each win half of the kitty plus one month of unlimited classes
-The pictures taken are PRIVATE. The pictures of the top 5 men and top 5 women will be viewed on paper at the gym to determine the winners

Begins: January 23, 2010 at 10:30a

Ends: March 13, 2010 at 10:30a

Sign up at the gym!!!


PaleoHolics is BACK!

PaleoHolics 2010 Every Saturday.

Time: 10:30-11:15am

Where: CrossFit Sioux Falls 3005 S. Phillips Ave Sioux Falls SD 57105


CrossFit Kids Is HERE!

Intro Class Dates:

For more info and to reserve your child’s spot email Michelle Poe at

Also, refer to our CrossFit SF Kids page on this website.

Be sure to stay plugged into the blog and our Facebook page.