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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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

Post comments and times

Then try us out for yourself. These great people will attest to the program for you. We dare you to try it out.

WOD:

4 Rounds:
10 Kettlebell Swings M-55 W-35
30 Wall Ball M-20 W-15
30 Situps
30 Double Unders

For those of you that have gone at CrossFit alone you know how hard it can be at times to stay motivated. The mental aspect of knowing you have a workout in front of you that’s going to push you to your limits can honestly be a little intimidating. Being able to push yourself to new heights on your own is a very rewarding experience. Doing it with others, I’m finding out adds a whole new aspect to it. If your out there CrossFitting on your own we’d love to hear from you. Share your workouts on our blog. Let us know how it’s going for you. You’ll find a ton of encouragment on here. Happy CrossFitting!

WOD
Run 1 mile
50 burpees
run 1 mile
50 jumping pullups
run 1 mile
50 pullups
post time to comments

So I’m heading off to CrossFit St. Louis this weekend for the CrossFit Olympic weightlifting certification. I’m really excited. I’ll have the opportunity to be taught by Coach Burgener. Who is one of the premier olympic lifting coaches in the country! Who’s son just so happens lives in Sioux Falls and is interested in helping coach at Crossfit Sioux Falls! I can’t wait to bring the knowlege back to our awesome members. Keep up the hard work everyone. You guys are awesome!
Kristian

WOD
Fran
21-15-9
Thrusters 95 lbs.
pullups

For those of you that don’t know. Every Saturday this month we have done “Team/Partner” workouts. So much of CrossFit is working in a group. Working with a group enhances everything about a workout (epecially an intense one). There is something about working to your limit with other people together. The whole experience brings friends and strangers closer together and makes it a lot more fun.

WOD:

“Karen”
150 wallball shots for time

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If you’ve ever checked out the “main page” or crossfit.com. You know that thier are an unbelievable amount of resources on there. Anything from excersises and videos to inspirational videos, the CrossFit Journal which has anything and everything that is CrossFit. Theirs also the affilliate blog. Which gives you an idea what other affilliates are up to around the country.
One of our members came to us with an idea at the am class. He suggested we do something like one of our competitors in town is like a challenge of some sort over a 3 month period. We love it when you come to us with ideas. Matter a fact we’re in the process of setting up a challenge which will include the affilliate in Pierre along with an aspiring affillite in Rapid City. Keep checking our website and blog for any updates. Oh yeah, keep the ideas coming!!

WOD
400m Row or Run
10 burpees
30 GH Situps
400m Row or Run
10 pullups
20 pushups
4 Rounds for Time
Post time to comments

Actually yesterday was our 1 month Anniversary. Anyway where is everyone at with their 2009 fitness resolutions. This is about the time where the average American quits/or stops going to the gym.

Are you the average American?

Or are you going to make this the best and fittest year of your life?

We are here to help.

WOD:

2 Rounds:
30 Double Unders
30 Situps
30 Kettlebell Swings
30 Jumping Squats
30 Pushups
30 Wall Balls

Post Times and Comments

The Hard Routine Anyone who has ever taken part in something that is new or challenging knows the mental side of things can be a lot harder than the physical. Matter of fact CrossFit will find out just how far a person is willing to push themselves physically and mentally. Mental toughness is what separates someone from getting that sub 4 minute or 3 minute Fran time. Obviously you have to be physically fit enough to perform. Pushing yourself as hard as you can or past that limit is what we’re striving for. Up above is a great article from the CrossFit Journal. Be sure to check it out. Just click on the links to take you there.

WOD

Fran
21-15-9
Thrusters 95#/65#
pullups

At Crossfit Sioux Falls we’re all about fitness that carries over to daily life.  Everything we do is going to benefit you day to day.  Whether it be carrying groceries, picking your child up off the floor or shoveling snow.  What you walk away with here is the confidence knowing that what your doing is going to benefit you for the long haul.  I heard the phrase “we’re rear driven Ferrari’s”  meaning we strengthen from the hip griddle through the back and mid line.  Now tell me that’s not gonna help the elite athlete along with grandma’s.

WOD

5 rounds

30 Glute Ham situps
25 Back extensions
For Time

Have fun strengthening that “rear driven Ferrari”