Archive for the Events Category

The VOTE…Be There!

Posted in Events, Lifestyle, Members, Nutrition on November 12, 2010 by Crossfit Sioux Falls

Super Ffast Squatting by Kimmy G

Tomorrow (Saturday at 1030a) marks the Paleo Challenge II Vote. This is were the participants of the Paleo Challenge decides who will take the PLC II Crown for the Men and the Women.


When: Saturday Novemeber 13th
Time: 1030a-1115a
Where: CFSF

The top 3 men and top 3 women will be posted Saturday at 1030am. Each Paleo participant (you don’t have to finish to vote anyone who started the challenge) will have the opportunity to vote on the winner for the top male and female. The male and female winner will win $800 CASH EACH and a free UNLIMITED month membership.

We encourage all of CFSF’ers to come and join in on the fun.

You must be at “The Vote” to vote. Sorry if you are not in attendance you are not able to vote.

Any questions contact Chris or Annie.


Halloween WOD this Saturday Evening

Posted in CrossFit Workouts, Events on October 26, 2010 by Crossfit Sioux Falls

What till you see this years costumes

Hosted by CrossFit Sioux Falls

This Saturday marks our Halloween WOD. It is very similar to our St. Patty’s Day WOD back in March. This is a great opportunity for some Halloween fun with your fellow CFSF’ers. I have already heard of some of the costumes and the teams they are going to be HILARIOUS!!! This is definitely an event you don’t want to miss.


This event will be held on Saturday, Oct 30th at 7:30PM


This is a 4 person team WOD. Each team must complete 200 pushups, 300 sit-ups and 400 squats.*To start the WOD each team member must complete 2 rounds of 25 pushups(The first person to go will complete 25 pushups followed by the second person and so on. The person before you must complete their 25reps before the next person can begin. After you complete your first set of pushups you must take a shot of witches brew (alcoholic or non-alcoholic). Once the fourth team member is done with their pushups, team member one can begin the next exercise of 1 round of 75 sit-ups).Followed by 2 rounds of 50 air squats.


*Everybody must wear a Halloween costume of their choice .
*Every One brings potluck item/items.
*Everybody must have a really good time.


This is for fun and everyone is encouraged to treat it as such. We would really like the whole gym involved even if that means that parts of your team would prefer drinking non-alcoholic beverages. The winning team will have bragging rights on how awesome they are! This is pot luck style so bring your favorite dish! Please sign up by Thursday October 28th with team members and name.

For those of you that attended the St. Patty’s Day WOD tell everyone of your experience and why they need to attend the Halloween WOD.

Can We Call It a Comeback?

Posted in Events, In the News on October 1, 2010 by Crossfit Sioux Falls


Everybody’s favorite bearded weightlifting guru Cody Burgnener will be competing this weekend in the inaugural CrossFit/USA Weightlifting Open. This event will start Friday and will take place at Cheyenne Mountain Resort in Colorado Springs, CO.

The event will be the first of it’s kind, pairing the elements of a traditional weightlifting meet and a competitive CrossFit metabolic conditioning (metcon) event. Weightlifting meets consist of 3 attempts for maximum weight in both the snatch and clean & jerk. The total weight from the best of both lifts will then be added to the total score of the CrossFit portion of the event. The CF metcon will consist of a 10-minute AMRAP of 6 squat cleans (at 55kg/ 121lb.), 12 pullups, and 24 double unders.

Cody will be competing in the 94 kg weightclass on Saturday at 4:30. This will be his first weightlifting competition in three years. He’s been training hard for several months, working on getting his lifting numbers up and preparing for the triplet. Unlike most CrossFit competitions, the events for the CF/WUSA Open were released when it was announced. Because of this, Cody’s has the advantage of knowing exactly what to train for, but so do all of the other competitors. Cody has been training for this event even while beginning school and starting the Fall baseball season at USF. He feels good about the lifts, and plans to attmpt personal record weights in both lifts, and 6-7 rounds in the AMRAP triplet.

If you see Cody, be sure to wish him luck or send him a message when you get a chance. And yes ladies, he will be wearing a singlet for the weightlifting. Let’s go Cody!!

FGB 5…What are YOU waiting for???

Posted in Crossfit Philosophy, CrossFit Workouts, Events on September 17, 2010 by Crossfit Sioux Falls

Join us in the “Fight Gone Bad!”

WHEN: Saturday, September 25th, 830am-1030am.

**Sign in for classes as like you already do, but it will not count as a class**

This is a FREE event! (does not count as a class so we ask you donate to FGB instead) Come and show your support.


***We have 7 CFSF CrossFitter’s raising money for the cause***
-Jennifer Axtman: Click HERE to donate to her page.
-Amy Koch: click HERE to donate to her page.
-Chris Mello: click HERE to donate to his page.
-Tyler Resch: click HERE to donate to his page.
-Jeri Boe: click HERE to donate to her page.
-Mike Mills: click HERE to donate to his page.
-Angela Hoff: click HERE to donate to her page.


To start your own fundraising compaign register at Wednesday, September 22, 2010 under CrossFit Sioux Falls.
* Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

Please sign up today!
For more information go to

Paleo Challenge Update: LAST DAY to Register TODAY

Posted in Events, Lifestyle on September 15, 2010 by Crossfit Sioux Falls

LD is ready the the Paleo Challenge. Are you???

The Mission of the PLC II to improve your health through whole food nutrition taking the principles from the Paleo Diet Lifestyle. This Challenge is created to ensure YOU build healthy HABITS that will not only last during the 7 week challenge, but for a LIFETIME!

Everyone in this challenge is the most dedicated, committed, and motivated people you will ever meet. You will meet people from all levels and walks of life. We are here to prove that anyone can succeed with the Paleo Diet and CrossFit.

The mantra of this Challenge is: You will get as much out of this as YOU put into this.

Always remember “Excellence is Earned, not given” Everything is set up for YOU to succeed. You will NEVER have as much accountability, support, education, resources at your fingertips over a 7 week period as you do now. USE IT!!!

Today is the LAST DAY to register for the Paleo Challenge.

Contact Chris, Annie or Mary to register.

Past Posts to bone up for the challenge:
Aug 27
Aug 24

SIDE NOTE: Chris Mello would like to wish his wife, Annie Mello a HAPPY ANNIVERSARY. Its been the best 3 years of my life. I am so happy for the past years we have spent, thrilled about the present with you, and ecstatic for our future together!

FGB 5 September 25th 2010 Official Details

Posted in Events on September 10, 2010 by Crossfit Sioux Falls

Join us in the “Fight Gone Bad!” Saturday, September 25th, 830am-1030am. This is a free event! (does not count as a class so we ask you donate to FGB instead) Come and show your support (and sweat!) for three causes this year!

Fight Gone Bad began as a fundraising event in 2006, and this will be a first for CrossFit Sioux Falls to act as a host! The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish.

This year Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. This event will take place at hundreds of CrossFit affiliates around the world on Saturday, September 25, 2010.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.
The stations are:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The four divisions are:
1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Standard Women/ Modified Men = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)

To participate:
* Register with CrossFit Sioux Falls by Wednesday, September 22, 2010.

***We have 7 CFSF CrossFitter’s raising money for the cause***
-Jennifer Axtman: Click HERE to donate to her page.
-Amy Koch: click HERE to donate to her page.
-Chris Mello: click HERE to donate to his page.
-Tyler Resch: click HERE to donate to his page.
-Jeri Boe: click HERE to donate to her page.
-Mike Mills: click HERE to donate to his page.
-Angela Hoff: click HERE to donate to her page.

* YOU CAN DO IT TOO! To start your own fundraising compaign register at Wednesday, September 22, 2010 under CrossFit Sioux Falls.
* Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

Please sign up today!
For more information go to

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!

Paleo LEANing Challenge 2…Register NOW!

Posted in Crossfit Philosophy, Events, Lifestyle, Members, Nutrition on August 24, 2010 by Crossfit Sioux Falls

It is with great pleasure we officially announce the Paleo LEANing Challenge 2!

I can’t say enough how excited I am PLC 2! We had a tremendous amount of success with it the 1st time. This is the kind of challenge that will change your life literally! We often say people join CrossFit for the HARDCORE workouts, people don’t join CrossFit to follow a nutrition plan i.e. Paleo. But I will tell you this, when you decide to adopt a Paleo’ish Lifestyle to compliment your CrossFit training that is where literally the REAL Results happen.

To sign up is as easy as A, B, C:

A- Pay $30 CASH
B- Sign the PLC 2 Agreement sheet
C- Fill out the Pre Paleo Challenge Questionnaire

***Sign up with Chris, Annie or Mary***

Done! You’re in…don’t procrastinate we are holding only 50 spots. Last time we had 49 people do the challenge and that was in Jan when we had a lot less members.

Saturday Paleo class in Week 2 of PLC I

The Rules are simple:

-Take a before Picture (Sept 18). Men in shorts, Women in sports bra and workout shorts…don’t worry they are COMPLETELY confidential.
-Take an after picture (Nov 6). Wearing the exactly same attire.
-Complete a weekly food log online for the 7 weeks.
-Coaches will pick the top 3 men and the top 3 women as the finalist. The participants will vote on the Top Male and Top Female to WIN (the vote is strictly based on before and after pics, the camera doesn’t lie). The winners split the $$$. And the Winners receive a FREE UNLIMITED month membership.
-Every Saturday (1030a-1115a) there will be a PaleoHolics class to help educate, motivate, empower, support and hold you accountable. It is not mandatory you attend every class to win, but it is HIGHLY encouraged to help you.

To give you an idea of the POWER of this Challenge listen to the champs from the 1st one:

Kim Godes and Rob Sietsema had some BIG TIME Results

“When the Paleo Challenge was posted, I thought this is the jump start I need on eating right! From the beginning I quickly learned I had the wrong frame of mind with this minimal thinking. I was blown away by the support, the recipes, the input, and most important the way I felt! My mind and body were changing and I was starting to see results. FINALLY….RESULTS!!!! Why didn’t I do this years ago?!?!
Throughout the challenge, I learned so much! The Paleo book was VERY informative and gave me the facts that I needed to get started. But it was the emails, meetings, and food journaling that really fostered my success. I am so grateful for everyone who ventured on this “caveman” journey with me. I am excited to share what I have learned with my friends and family. Healthy eating is not just a “fad” for me anymore. It is now a way of life!
Thank you to CrossFit for help me to find my spark. After 9 months, I have lost weight, gained strength and confidence, and learned skills to help me feel and look better. And I am not done! The fire inside me is now burning bright and I do not plan on letting it die out! I am so excited to continue on the path of health and fitness. I am ready to take on new challenges and build my level of skill. Most importantly, I am ready to share my fire with others and help them to find their spark for success.”

Kim Godes 3/19/2010…PLC I Women’s Champion

I joined CrossFit as a part timer….three times a week. Chris gave me the low down on the Paleo diet and told me to read the book. I bought the book and set it on my night stand….didn’t pick it up again until January. You see, I felt that just by working out at CrossFit, that enabled me to be able to eat a pizza every weekend or have that Big Mac and Fries….holy hell was I dead wrong. Sure I kicked my bum those nights I worked out and I hurt like hell the next couple days, but without the nutrition to go along with it, I was running head long into a brick wall….going nowhere fast.
When the challenge was announced I thought to myself, “this is it, Rob!” God has presented me another tool. I picked up that book, read it, took notes, asked questions, participated and prepared in advance for the challenge. Then picture day happened. I thought, no way will I change my appearance in 7 weeks. Impossible, right? Not so, my friends….keep reading!
I worked my tail off. I upgraded my membership to unlimited. Kicked up my workouts full throttle. Tried new healthy foods. Attended every paleo meeting because I knew the information was crucial to my success…not to mention having others going through the same thing I was to bounce ideas off of. I fed on their successes….it fueled me to try harder, eat healthier, work through the pain I was experiencing in my neck and shoulder. It was worth it to me to keep at it because I was SEEING RESULTS! I was FEELING results! It is AMAZING! And best of all….it’s EASY! People I work with would comment on my appearance….asking me what I was doing and how they could incorporate it into their lives. I shared my knowledge and literature. I’d even let them try the food I was making. Share the love, I always say…

In just 6 short weeks, I’ve dropped a pant size. I’m losing inches! My belt is getting looser and looser every day. My shirts are fitting like they should and not with the buttons protruding. I was in hog heaven!

Rob Sietsema

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Why FGB???

Posted in Events on August 19, 2010 by Crossfit Sioux Falls

1 out of 6 men have prostate cancer. The Fight Gone Bad Fundraiser is here to help change that. Lets start rallying the troops to make this the BEST event possible.