Archive for the Events Category

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!

CrossFit Family Park WOD and BBQ!!!

Posted in Events on August 6, 2010 by Crossfit Sioux Falls

Lets make the Nelson's pool look like this!

Families and Fellow CrossFitters:

Please Join us this Saturday at 9:30 am for our Family Park WOD at Spellberg Park (located on the corner of 26th and Western). Please bring your family members and big or small and lets see who is the most fit CrossFit Sioux Falls Family!

We will be holding regular classes as well at 8:30am and 9:30 at the Park.. There will be no classes at the box.

After the Workouts we will be having a CrossFit BBQ at the Nelsons at 1:30. Please bring your favorite Potluck dish along with a swimsuit and towel.

For more information or directions please feel free to email us or call the gym.

We are very excited and thankful to the Nelsons! We can’t wait to see you all there!

Get Ready for FGB for Charity!

Posted in Events on July 28, 2010 by Crossfit Sioux Falls

Fight Gone Bad has turned into a Fight Gone Good for the following charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation! Last Year CrossFit raised 1,100,779 to help fight Prostate Cancer… This year CrossFit Sioux Falls will be doing a Fight Gone Bad Challenge on September 25th along with affiliates all over the world to help what is possible this year???!!! There are 2 parts to this post, so please read both…

1. I wanted to show you all how easy it is to get registered… So CrossFit La’s Andy Petranek created the following screen cast. It’s about 4 minutes long and will step you through the registration process… and show you the site. After watching this video, the question I have for you is, “So why haven’t YOU registered yet?”

2. Every Friday WOD at CrossFit Sioux Falls from August 13 through September 25 will be a version of the Fight Gone Bad. This is YOUR CHANCE to create a workout that you get to “put your name on” and that literally HUNDREDS of people will get to experience in a 24 hour period! So get your creative juices flowing and come up with your best version of the Fight Gone Bad. Please make your submission to the comments below no later than August 10th to be considered. We will choose the top 4 – and your workout will be featured on our site as the WOD for the day!!!

Here is the link copy and paste this video and listen to it the information:

Welcome Aboard MBooms!

Posted in Events, Members on June 22, 2010 by Crossfit Sioux Falls

We are excited to announce that Mary E. BOOMsma is our latest addition to the decorated staff of CrossFit Sioux Falls.

Her CrossFit Resume speaks for itself:
-She was a member of our 2010 CFSF FTS Affiliate Team
-She is a member of CFSF PaleoHolics
-She is certified with his CrossFit Level 1
-She is certified with her CrossFit Olympic Weightlifting
-She is a student of CrossFit and is always finding ways to improve herself and is one of the first to lend a helping hand with anyone that wants to take their fitness and CrossFit to the next level.

Read her story below…

Over the past few years I have not been happy in my career or my life, I felt like I didn’t have a purpose and for those of you who know this feeling it’s not a good one. I go to work in a cubicle with grey walls, grey floors, no windows, it’s not the most enlightening experience that I’ve ever had. And to be honest…’s just not me…I don’t’ like sitting I like being able to help and talk to people. Last year I was sitting in my Vice President’s office and he asked me what my passion was….the first thing that popped out of my mouth was “Not This!”thank goodness he wasn’t upset. I then proceeded to tell him that I’ve always wanted to be around people and help them succeed and help them be happy in their life….. because I wasn’t.

In May my good friend (and current CFSF member), Amber Frerichs, text me and said she thought she found something that I would love…Cross Fit. I gave it a try and my first WOD was 10 rounds 10 squats 20 burpees! I couldn’t walk the whole week and I loved that feeling, I was hooked!

From that first step into the box I found people that were positive and great to be around and without even knowing it my life became better, happier and more positive…Because of all of you! CrossFit has become the platform for a better life for myself. Normally people try to kick you when you are down and the people at Cross Fit Sioux Falls help you up and cheer you on to the next step. Only after being at Cross Fit a month I knew that this is what I wanted in my life. Here is my chance to actually do what I’m passionate about…help people succeed and believe in themselves.

When I attended my Cert in Arizona in December I felt the same camaraderie with all the people there. There were people from Australia, London, Canada among others, all there for the same purpose. The trainers that were there were amazing. I got to meet the 2007 Female winner of the Cross Fit Games Jolie Gentry and the ever famous Josh Everett. (if there are some of you who don’t know who he is look him up you will be amazed) All six trainers were excellent and willing to help. It was great to watch them do WOD’s over their lunch….these are the best of the best and I was in awe of the amount of weight and speed they were capable of. I was sad to be leaving after day 2. I had an amazing time and would do it over and over again! It was well worth it! I’ve never been so proud to be a part of something as I am Cross Fit!

I am now given the opportunity to help you succeed with your goals. I want to take everything that I’ve learned from Chris, Annie and the rest of the staff and be able to train and perform at their level and provide you the knowledge and expertise you all deserve! CrossFit allows you to push yourself to the limit. You can accomplish things that you never thought you could! It gives you the strength not only physically but mentally in your personal and professional life! It’s a great feeling to have so many people around you accomplishing goals that they thought were out of their reach and to be a part of that is a dream of mine.

Another goal I have set for 2011 is to participate in the Cross Fit sectionals in hopes to qualify for the games. When this is accomplished I will continue my education and try for my level 2 Cert in hopes that in my future will be HQ trainer.

My promise to Cross Fit Sioux Falls and it’s members… always pick you up when you fall down, encourage you to be the best you can be, be proud of all that you have accomplished in the future and thus far and to achieve your fitness goals that you never thought you could attain! You are stronger than you give yourself credit! Be proud of how far you’ve come!

This Weekend’s Schedule Update

Posted in Events, Members on June 15, 2010 by Crossfit Sioux Falls

Some of you may have noticed we have cancelled classes this coming Saturday.

We are excited to announce that all the coaches (Chris, Annie, Casey, Cody, Browny and Mary) plus Korena, Hali, Tracy, Chris Peterson, and Matt Byers are attending the CrossFit Olympic Weightlifting Certification in Little Canada, MN. This is an unusually high number of attendees for a specific certification for a single affiliate. We feel honored that not only all the coaches are attending at once but all of the members that are able to accompany us. We feel this will elevate all of CFSF to a higher level of excellence in our coaching and athletes performance. Stay posted to our facebook and MattyB’s twitter account for ongoing updates.

We are organizing an informal Park WOD this Saturday at 9am. We will be posting a Park WOD workout and details of Saturday on both CrossFit and Park WOD blogs Friday evening. We encourage everyone who usually attends Saturday WODs to join everyone in the fun and the sun.

If you have any questions or concerns please contact us.

Our Best,

Chris and Annie

Happy Memorial Day

Posted in CrossFit Workouts, Events on May 31, 2010 by Crossfit Sioux Falls

The Evolution of Outdoor Training. PARK WODs

We thank everyone for coming out to the Grand Opening of the Park WODs. For those of you that missed out…You missed out, it was a great time and great WOD.

The Park WODs are every Tuesday and Thursday at 430p and Saturdays and 9am.

Come join us next time!

This Week’s Announcements and Events Upcoming:

Park WOD Schedule: Join us at Spellberg Park Tuesday and Thrusday 430p and NOW Saturdays at 9am.
Nancy 7 Week Challenge Set: Prelim’s June 26th, Finals Aug 14th. Open to ALL LEVELS. Every Heat will have judges to bring the best out of you and your WOD. Sign up at the Box
CrossFit Teens: starts THIS week!!! Wed and Friday at 3p Inquire within

CrossFit Games: A Global Event of the Sport of Fitness

Posted in Crossfit Philosophy, Events on April 28, 2010 by Crossfit Sioux Falls

Over the past three years, the growth of CrossFit across the globe has led to a bigger, better CrossFit Games competition. This weekend marks the midwest regional qualifiers in Castle Rock, CO. CrossFit Sioux Falls is sending 6 of our best athletes to compete in the Affiliate Cup Midwest Regionals. The Midwest Regionals will have over 30 different affiliates in the Midwest region competing for 6 spots to qualify for the CrossFit Games in Los Angeles, CA this July. Click HERE for a brief history of the CrossFit Games.

We are so proud of our athletes and wish them the BEST of luck as they go to Colorado to put CrossFit Sioux Falls on the map. Lets here it for our athletes:

Mary, Annie and Liza

Browny and CPete

And last but not least, Big NICK

CrossFit To+al: This Saturday…Be There!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Members on April 14, 2010 by Crossfit Sioux Falls

Here is the Women of our CFSF FTS Affiliate Team going to Denver at the end of the month

With the CrossFit To+al this Saturday he is some clips from the creator of the CrossFit To+al Mark Rippetoe to fine tune your form to reach your full potential.

Back Squat:



For the full description read this:

Sign up on the class schedule this is an event you do not want to miss!