Tell us the song or songs that really jack you up during a workout. You know, the song that puts you in the zone and makes you go and go and go more so then normal.
We want to combine a new list of killer workout songs for YOU so let me have it!
Today’s WOD:
Hydrating is key in these hot summer days. Way to go Michelle!
A well deserving “Athlete of the Week” award goes to Michelle Poe! This woman has made a comittment to improving her strength and health and reach her CrossFit goals… and she’s sticking too it! You can be sure about even more progress in the near future for her. GREAT WORK… Keep rockin’ it ROCKSTAR!
Today’s WOD:
Congratulations to Mary Boomsma!
Mary is just about a month into CrossFit and is doing AWESOME! Her improvement is incredible and we have taken notice. She comes early and stays late and it is paying off. Mary – keep bringing your hard work and great attitude we appreciate you!
Today’s WOD:
Warmup:
2x
10 Pullups
20 Dips/10 Ring Dips
10 Back ext
10 Situps
WOD:
50 Pushups
100 Situps
200 Squats
Run a Mile
20 Burpees
50 Kettlebell Swings
400m Run
Congradualations to Amanda Kuchta!
Amanda has been with us since mid February and is a constant positive presence in the gym. Over the last six weeks she has worked out at least 5 days a week! This last week her and I joked with her to go for 1000 squats for the week and she completed over 1300!
Today’s WOD:
Warmup:
3x:
1 min Bridge Hold
10 Back ext
15 Knees to Elbows
20 Squats
WOD:
4x
10 Burpees
20 Pullups
30 Push Press
40 KB Swings
50 Squats
We are starting a 8:30am class Wednesday’s and Friday’s. I am so excited for the growth and appreciate each and everyone of you. Keep up the hard work and we will keep bringing the great workouts.
You guys ROCK!
Today’s WOD:
“Warmup: 3x
10 Pistols
15 Back ext
20 Situps
WOD:
3x (1min on, 30sec off)
KB Swings
Wall Balls
Box Jumps
Push Press
Mountain Climbers
Cool Down/Stretch:
Wide Angle Ham Stretch
Side Lunge Stretch
Sprinters Lunge Stretch
Post Scores and Comments
Congratulations to the “Power Couple” Chris and Amy Peterson!
They are our 1st Duo Athlete(s) of the Week.
I know from personal experience your better half helps keep you much more accountable when they love to workout just as much as you do if not more. Fitness should be a majority priority in all of our lives and when a couple does it together I love it!
Chris and Amy are regulars at the MWF 530 am class. Just that alone is great (in my opinion 🙂 They show and work HARD every single time! Their results are speaking for themselves. They bring the positive energy and attitude and helps lift the class to a higher level.
Thanks guys and keep it up!
Today’s WOD:
“Warmup:
OH Squat
Box Jump
SDLHP with KB
WOD:
3x
400m Run
25 Pullups
50 Pushups
75 Situps
100 Squats
Post Times and comments
Help me Congratulate Liza Nelson as Athlete of the Week!
Liza is a champ in the gym. Recently she has upgraded from coming 3 times a week to UNLIMITED! She is always one of the fastest with the workouts and has a great attitude every time.
Liza is training hard for the Twin Cities marathon in October.
Thank you Liza for all that you bring to CrossFit Sioux Falls.
Today’s WOD:
3 Rounds:
15 – Burpees
20 – KB Swings
30 – Push Press
40 – Sit-ups
50 – Double Unders
We are excited to announce our 3rd Trainer on staff at CrossFit Sioux Falls, Cody Burgener. Cody brings alot of experience to the table with his training background.
At the age of 8, he started to compete in weightlifting competitions until the age of 18. At the age of 17, he was the second strongest kid in the nation in the 94 kg class. Cody says, “From the knowledge I gained from my father in the Olympic lifts, I have helped many athletes improve in their sport by teaching them to perform the Olympics lifts.”
Cody has been participating in Crossfit for about 4 years now. Crossfit has helped him improve his strength, cardio, and my mental toughness. He believes by combining Crossfit with the Olympic lifts you will not find a better fitness program in the country. “They hit every aspect of fitness.” In his opinion, he believes this is the best training he has ever been a part of throughout his fitness career.
Cody will be teaching our new Olympic Weightlifting class and the regular WOD’s. If you haven’t met him yet be sure too he is a great addition to our CrossFit Community.
Today’s WOD:
Deadlift
3-3-3-3-3
7 Rounds:
3 Thrusters – M:155 W: 95
5 Chest to Bar Pullups
We are proud to announce Nathan Hart as Athlete of the Week!
Nathan has been the longest and most consistent member of CrossFit Sioux Falls and it shows. Nathan has lost an amazing 47lbs!!! And what is even more impressive is his strength and endurance gains. Nathan attitude and work ethic embodies the CrossFit philosophy.
Congratulate Nathan when you see him this week. Nathan will also be the 1st member to go receive his CrossFit Level 1 certification this weekend in Ft. Leavenworth, KS.
Thanks for everything you do Nate we appreciate it!
Today WOD:
25-20-15-20-25
Kettlebell Swings
Dumbbell Push Press
Pullups
What is Mitch thinking about?
Today’s WOD:
AMRAP in 20 minutes
100m Run
12 Kettlebell Swings
10 Pullups
Post Rounds and Comments
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