Our new Tee’s are finally in!
50/50 Combined Cotton and Polyester made by American Apparrel.
These high quality, athletic fitting shirts are probably the most comfortable T-Shirts on the Planet.
Get them while it’s HOT!
Mens Athletic Grey Shirts: $25
Womens Asphalt Shirts: $25
Womens Long Tank Black: $20
*All prices are the total with tax already included.
On Sale NOW.
Starting Feburary 2nd we will be introducing our Power 1/2 Hr WOD! Here is the description:
“Short on time? Our Power 1/2 Hr Workout of the Day (WOD) is just for you. This class is designed for “get in and get out training”. Come and experience the same functional, varied, intensity, but done in 30 min.”
This class will run right before the noon class from 11:30 to Noon. Doors will be open at 11:25a. It is updated on our CLASS SCHEDULE. Reserve your spot now!
This week’s AOW is Courtney Mydland!
Courtney has been with CFSF for just over 3 months and we have seen some great progress with her strength and conditioning. Everyday Court works hard, has a positive attitude, and really raises the level of intensity in each classes she attends.
Thank you Court for all you bring to this awesome community. We appreciate you. We appreciate you so much I promise you there is no “wall balls” in today’s WOD just for you.
Post some love to Court in the comments and on FB.
We have some great stuff going on right now at CFSF. We have many members working hard, day-in and day-out, and doing great things here in the gym; keep it up!
“Many times when we have high goals in sight, we may hit the wall or become discouraged, but we need to stay the course. Here is a great article I found written by one of the best wrestling coaches I know. It’s a great read if you need an extra push to stay motivated or to just keep things in perspective, enjoy…
We spend so much time training physically, which is exactly what we signed up for. But we often overlook the value of training mentally.
By the time this spring rolls around, the difference in your results will not be because you suffer from lack of conditioning, strength or skills. All things equal, the difference will be your attitude / confidence level. It is what will make the difference; it will win in the end. But you have to work at it.
It is wise to use every opportunity you can to give yourself the best chance to succeed. This means you have to pay attention, you have to be vigilant. It is not what you can do, it’s simply what you do.
Living proactively gives you a much greater control over the outcome. It is a serious miscalculation to fabricate excuses and wait for what you feel is a “perfect time,” waiting until you feel all the pieces perfectly fit together. The perfect moment will never arrive. There will always be one more piece of the puzzle that has to fall into place before we take action. The perfect moment comes about as often as winning the lottery. You have to be bold and sometimes bite off more than you are sure you can chew. One example I think of where this applies, is being proactive, forcing yourself to go farther than you think you can and beyond your comfort zone.
They say the best day to take action is today. It is not so much about this being the first day of the rest of your life, but what if it’s the last day? The candle is burning and so is your time. So my point is to take action, be it in the gym, at work, or resisting those mental constrictions that hold you back. Action will dismantle those restrictions. It will not be easy, but never confuse hard with impossible. A classic way to sabotage your plan is to needlessly delay its execution. A warrior lives by acting, not by thinking about acting.” Article by Mark Schwab
Blog Post by: Casey Mouw
(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.
Congratulations to Rob Bolger!
Rob is a FORCE to be reckoned with at CrossFit Sioux Falls. He is a natural born athlete and combine that with his great commitment and work ethic, the sky is the limit with how much he can improve.
We feel very lucky to have you part of our community.
Thank you Rob for all you bring to the table.
What a great day at CrossFit Sioux Falls. This was our 2nd time hitting the CrossFit To+al and everyone improved there scores. I can tell you this will be a quarterly event and the best way to test and measure FUNCTIONAL Strength.
Thanks to everyone who participated. And please post your comments.
We are right smack in the middle of the month. For those of you that took advantage of the 1st of the month and set YOUR goals HERE;
Where you at?
Are you on track?
Do you need to pump it up?
For those of you that missed out on posting your goals…what are you waiting for, BUCKLE DOWN, and lets get going. You still have the 2nd half of the month to make it happen.
Post your checkpoint status here or your fresh goals for the 2nd half of this month.
“Excellence is earned, not given” here is your chance to do it!
See you at the gym:-)
Kimmy’s bringing the intensity in 2010! Gotta love “Throw Back Week”
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!
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!!!
________________________________________________________________________________________________________
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 cfkidssiouxfalls@gmail.com
Also, refer to our CrossFit SF Kids page on this website.
Be sure to stay plugged into the blog and our Facebook page.
cfsiouxfalls.com 