Archive for the In the News Category

St. Patty’s Day Event & WOD

Posted in In the News, Members on February 24, 2010 by Crossfit Sioux Falls

It was great to have you back Garrett!!


Hosted by CrossFit Sioux Falls

This event will be held on Saturday, March 13th at 7:00PM (there will be no Saturday morning adult classes), so be there or you won’t find your gold at the end of the rainbow!

This is a team WOD consisting of 2 guys and 2 girls per team. Each team must complete 400total air squats (2 sets of 50 per team member), 400 total burpees (4 sets of 25 per team member), and drink 20 beers in the process (5 beers per team member).*To start the WOD each team member must complete 50 air squats(The first person to go will complete 50 air squats followed by the second person and so on. The person before you must complete their 50 reps before the next person can begin. After you complete your first set of air squats you must crack open a beer and drink it. Once the fourth team member is done with their air squats, team member one can begin their 1st round of 25 burpees (so long as they have finished the first beer).Followed by 4 rounds of 25 burpees

*Everybody must wear a designed shirt with a team name to compete in this WOD.
*Every team must supply their own beer (your choice/your cost).
*Every One brings a potluck item/items.
*Everybody must have a really good time.
*No puking (more than once). Ha-ha.

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 however get their picture taken and hung on a plaque
in the gym until the next year as we are hoping to make this a CrossFit Sioux Falls annual event.

If you have any further questions, please email me

This is one WOD you definitely won’t want to miss!

Let’s Hear it for Browny!

Posted in Crossfit Philosophy, In the News, Members on January 19, 2010 by Crossfit Sioux Falls

(He is on the upper row towards the right, under the #2 sign)

Another great moment for CrossFit Sioux Falls.

This past weekend Michael Brownfield attended the CrossFit Level 1 Certification in Golden, CO.

I know I can speak for everyone in CrossFit Sioux Falls by saying how proud we are of you Browny for this great accomplishment. You raise each and everyone’s athletic and personal game to a higher level at CrossFit Sioux Falls. Your intensity, encouragement and character is such a positive influence on all of us.

CrossFitters, show Mike B some love in the comments.

Michael, here’s to a Great 2010!

Thanks for all you do brother.

Upcoming Events

Posted in In the News, Lifestyle, Members on January 12, 2010 by Crossfit Sioux Falls

BIG TIME events happening this month:

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.

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!

-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
-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!!!


PaleoHolics is BACK!

PaleoHolics 2010 Every Saturday.

Time: 10:30-11:15am

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


CrossFit Kids Is HERE!

Intro Class Dates:

For more info and to reserve your child’s spot email Michelle Poe at

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

Be sure to stay plugged into the blog and our Facebook page.

The Future is in the Making…

Posted in In the News, Members on December 16, 2009 by Crossfit Sioux Falls

The CrossFit Kids Sioux Falls blog is live!

The address is:

Check it frequentely throughout the week to get the latest news and info on the happenings of the CFKSF crew.

Today’s WOD:

Overhead Squats: 1-1-1-1-1
20 Kettlebell Swings
17 Box Jumps
9 Push Jerks (M-155, W-105)

CrossFit Kids is Official in Sioux Falls!!!

Posted in CrossFit Workouts, In the News, Members on December 8, 2009 by Crossfit Sioux Falls

Who’s ready for CrossFit Kids!?

We at CrossFit Sioux Falls certainly are! It has been truly awesome to watch our adult community grow. We’re all getting stronger — mentally and physically, we have a support system like no other, we believe in CrossFit, we are learning how to eat better — it’s time to bring the children into this experience and fantastic life-changing adventure. As a parent of two children, ages 5 and almost 3, I am thrilled that they will have the same opportunity that I have been fortunate enough to have found – CrossFit. I am confident CrossFit will be a part of their lives forever and honestly that brings a gigantic smile to my face. The kids will experience coordination, agility, balance, accuracy, strength, speed and most importantly, (I believe) confidence.

As Thomas Jefferson wrote, “A strong body makes the mind strong.” Brain function is positively impacted by exercise and more now than ever, I believe, our kids need this confidence. They will also become better citizens of our community and world, they will have higher test scores, they will be less likely to experience anxiety and depression. Children are our future — we need to teach them well and how awesome will it be to watch them bloom.

Come learn more about CrossFit Kids at our Group Introductory Class on December 12th (Sat) 11:15-11:45 or December 17, 2009 (Thurs) at 5:30p-6:00p. We will discuss what CrossFit Kids is, how it will benefit your entire family followed by a group kids WOD. ***Space is limited! Email to reserve your child’s spot at or sign in on your class schedule***

Today’s WOD:

“Grand Slam”
20 Deadlifts
Bear Crawls
20 Kettlebell Swings
20 Overhead Squats
20 Burpees
Duck Walks
20 Box Jumps
40 Burpees
20 Squats Cleans
Bear Crawls

Tomorrow is Moving Day!

Posted in In the News, Members on November 27, 2009 by Crossfit Sioux Falls

We are moving tomorrow!

We will have regualar scheduled 830a and 930a classes. After that we are moving to:

3505 S. Phillips Ave
Sioux Falls, SD 57105

Come for the Final workout at our 50th Street space!

Happy Thanksgiving!

Posted in In the News on November 26, 2009 by Crossfit Sioux Falls

New Pad 3505 S. Phillips Ave. (43rd and Phillips)

As we celebrate this day of thanks! We are thankful for the opportunity to know everyone a part of the CrossFit Sioux Falls family! We have all gone through a lot this year. And boy what a great year it has been thus far.

We are so excited for what the future will bring us.

Couple of announcements:

A big group of us are running in the Jingle Bell run tomorrow in Downtown Sioux Falls. Here is the info:

Its on Friday night registration is from 4:30 to 6:00 and the run starts at 6:45. Registration fee is $30. We have the opportunity to sign up individually or as a team, which I think team Crossfit could dominate. Brox get the lights ready! Here is the link:

Also, the BIG move to the new space is this Saturday. If you are down to help everyone is meeting at our current space around 10:30am.

It’s all about FRAN…

Posted in CrossFit Workouts, In the News on November 14, 2009 by Crossfit Sioux Falls

Nov 14 Fran Finals

Modern Fitness Standards…How Do You Measure Up?

Posted in Crossfit Philosophy, In the News on November 13, 2009 by Crossfit Sioux Falls


Interesting blog found about the different standards of physical fitness testing for Utah Peace Officers, Marine Corps Physical Fitness Test, The Seals, Firefighters and pro Basketball and Football Combines.


How do you stack up against them?

Standards too low? Too High?

What are your thoughts?

-Good Luck tomorrow to the Fran challengers…I heard she is in a very very bad mood this week:-0

Nov 13

Eating Paleo Isn’t a Secret Anymore

Posted in In the News, Lifestyle, Nutrition on November 4, 2009 by Crossfit Sioux Falls


Food for thought. Slowly but surely, more and more Americans are beginning to realize the importance of eating clean. We may be a long ways from ‘the majority’ eating right, but it’s good to see that there is more demand for better food. More demand for whole/organic/clean foods will ultimately make it cheaper and easier for everyone to aquire. Check it out…

Nov 4