Here is some equipment to get your mind flowing!

Everyday we come into CrossFit thinking “I wonder what we are going to do for a WOD today”??

We all have thoughts in our head of what we hope is not on the board, and what we wish would be up there. I know a lot of you wonder how we come up with these crazy sometime outrageous WODs….and I am sure you say to yourself “I wish I could create my favorite WOD”; well here is your chance!

Today we are going to have you “CrossFitters” create a WOD of your choice! We will save these and use them throughout the weeks ahead. We will title each workout we choose with the CrossFitter that created it.

Here is your chance CrossFitters to make your WOD heard 3…2….1… GO!!!!!!!!!!

Written by:
Annie Mello

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!

CHALLENGE DETAILS:
-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
Rules
-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!!!

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PaleoHolics is BACK!

1/9/2010: PaleoHolics 2010 KICKOFF!!! Every Saturday.

Time: 10:30-11:15am

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

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CrossFit Kids Is HERE!

For more info and to reserve your child’s spot email Michelle Poe at cfkidssiouxfalls@gmail.com

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

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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.

“Strong people are harder to kill than weak people, and more useful in general”