Archive for the CrossFit Workouts Category

Quality Control…CHECK!

Posted in Crossfit Philosophy, CrossFit Workouts on September 14, 2010 by Crossfit Sioux Falls

The student is now the teacher, Bolge coaching Browny from a far, I mean Car

Quality Assurance – Delivering a Quality Product

Recently, CrossFit HQ distributed notification that all individuals that have taken the Level 1 certification are required to take a written examination of the fundamentals of the CrossFit methodology. The main reason for this requirement is to ensure that the quality of the product is maintained at a high level. In addition to passing the test, all trainers and affiliates will be required to take the assessment every 5 years to emphasize continuing education.

This is something we take very seriously because we are responsible for upholding the quality and integrity of the organization and the product that is delivered.

As many of us travel around the country for jobs or vacation, there is a strong likelihood that we will ‘drop-in’ on a box or affiliate and participate with other Kool-Aid drinkers. It is very apparent when we have a guest at CFSF that has had proper coaching and knows how to perform the required exercises in the WOD.

In addition to listening to the coaching staff during their explanations and demonstrations and performing each exercise with the proper range of motion on every repetition, what additional resources or routines do you utilize to further your knowledge of CrossFit?

Do you read publications or subscribe to the CrossFit Journal?

Do you stay after class to work on proper form of a lift or exercise that is pointed out to you during a WOD?

Are YOU a student of the game???

Ask one of the coaches for help if you have questions – we are here to help!

Keeping ourselves accountable when nobody is watching is vitally important to maintaining high standards…it could be your classmate that is looking up to you.

Mike B aka Browny

Happy Labor Day!

Posted in CrossFit Workouts, Events on September 6, 2010 by Crossfit Sioux Falls

Is it easier or harder to WOD with a work day off?

Treavor Win'e Labor Day 2010

Happy Labor Day!

Labor Day CF Event…Annual Treavor Win’E WOD

Posted in Crossfit Philosophy, CrossFit Workouts, Events on September 2, 2010 by Crossfit Sioux Falls

Next Monday, September 6th, we will all celebrate Labor Day together at CrossFit Sioux Falls in traditional CrossFit style – with a workout! CFSF will have a holiday schedule for classes of 830a and 930a and it will be rockin with rip roaring energy of the Trevor Win'E.

The Trevor Win'E is an annual workout where you and a team of 3 other participant accumulate 300 pull ups, 400 push ups, 500 sit ups, and 600 squats. You can create your own teams or show up the morning of and we will put you on a team – either way, make sure you sign up on our class schedule and fill in the sheet at the gym if you want your own team so we know you are coming.

It's always a big event and a huge amount of fun. Get your bodyweight muscles ready! And costumes are not discouraged.

3-2-1, GO!


Posted in Crossfit Philosophy, CrossFit Workouts on August 20, 2010 by Crossfit Sioux Falls

Sarah working through Fight Gone Bad Friday!

Fight Gone Bad 5 is HERE!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Lifestyle, Members on August 17, 2010 by Crossfit Sioux Falls

Here we go! Every Friday from now until September 25, we will be “Fight Gone Badding”. Today is the original, CrossFit original, classic, benchmark workout. The next 5 weeks at CFSF we will feature different versions of FGB that are pretty darn good!

Here’s the deal…
1. This event is truly about raising money for Livestrong (ahhh Lance Armstrong), Wounded Warrior Project, and the CrossFit Foundation. To participate in the fundraiser (and our FINAL EVENT on September 25), please go to, get registered, and when you do, join the CrossFit Sioux Falls Team. You must raise a minimum of $150 to participate.

2. We’d love to have over 100 CFSF members participating this year… we’d also love to have your friends or family members who want to fundraise AND try the workout, participate. All they have to do is register as described above, raise $150, and attend a minimum of 2 of our Fight Gone Bad Friday workouts… their first is free, and the second costs our normal $20 drop in fee.

3. Whether you’ve done the Fight Gone Bad before, or not… this time of the year is REALLY awesome! The workout variations are hard (as you might expect) but really interesting… and will really prepare you for the final event on the 25th. This will be a event to remember!

So here’s an invitation – join us! Every Friday for the next 6 weeks… believe me, you won’t regret it!

Double Under Heaven or Hell???

Posted in CrossFit Workouts on August 4, 2010 by Crossfit Sioux Falls

Todays WOD

500 Double Unders for Time
***Every minute on the minute 5 burpees***

5 Minutes to a Better Overhead Position

Posted in Crossfit Philosophy, CrossFit Workouts on July 27, 2010 by Crossfit Sioux Falls

Cody likes to see you in an OverHead Position

An all too common problem with CrossFitters is flexibility/mobility with the OverHead Movements. The shoulders are the most mobile joint in our body. But that doesn’t mean you are doomed. Plug this rountine into your daily regime and your problem will be solved.

By: Ian McHugh

Holding a load in the overhead position is difficult for many people due to poor mobility through their thoracic spine and shoulders. By taking just five minutes of your time to focus on these drills you can allow yourself to comfortably execute movements with a load overhead.

Click HERE for more of the goods.