Archive for the Sioux Falls Community Category

Good Luck CFSF Affiliate Cup Team!

Posted in Members, Sioux Falls Community on April 30, 2010 by Crossfit Sioux Falls

Here is the Center where the Affilate Team is Competeing today

Good Luck to our CFSF Affiliate Cup Team! They are competing today in Castle Rock, CO in the Regional Affiliate Cup Challenge for CrossFit to see who the fittest CrossFit Affiliate in the world is!

Stay up to date with them on Matt Byers twitter account: he is doing a great job updating it as the day develops.

CrossFit Sioux Falls – Slogans for Avera Breast Cancer Race

Posted in Members, Nutrition, Sioux Falls Community on April 21, 2010 by Crossfit Sioux Falls

Here are the top ones:

Put your initials under the slogan your vote for (one vote only). We will tally up the votes from the whiteboard at the end of the Saturday classes. The slogan with the most votes we will use on our shirts for the race. All CrossFitters are able to vote whether they run in the race or not.

CFSF is running in the Avera Race Against Breast Cancer

Posted in Lifestyle, Members, Sioux Falls Community on April 8, 2010 by Crossfit Sioux Falls

530pm group waiting for a Six Pack Abs Finisher

The Avera Race Against Breast Cancer is one of the most popular races in Sioux Falls. We are really excited because this is the 1st race CFSF is involved in as a team. We are participating in the 5k race.

To sign up under our team click the white Avera Race banner to the right under the events. Then…
-Go to 1st time participants, click to register, fill out the form
-Click join an existing team
-Type in CrossFit Sioux Falls
-Complete the rest of the registration process.

Shirt Slogan Contest

We will be having shirts made for the race. Shirts will be $10 to just cover costs. For the slogan contest there will be a sheet in the gym to write a catchy, cool, innovative slogan that puts our stamp on the race. For those of you familiar with the race the shirts are a popular way to set your team a part from everyone else. Slogans must be in by Thursday April 22. All of the race participants will vote of the best slogan Friday April 23 and the winner will not have to pay for their shirt:-)

The Details:


Saturday, May 8, 2010
Rain or shine!
8:00 AM Race Begins! (staggered start times)

Avera McKennan Fitness Center
3400 S. Southeastern Avenue
Race Day Events

7:00 am- Team Photos (available for teams of 15+ ; other stipulations may apply)
7:30 am- Survivor Group Photo
7:45 am- Warm Up with Jackie Haggar-Tuschen
8:00 am- Avera Race Expo, Breakfast Buffet, and Survivor Pavilion Open
8:00 am- The Race Begins with the Survivor Start! (Please note that race starts will be staggered)
Post Race- Runner & Team Awards

For more info go to:

Lets show Sioux Falls the POWER of the CrossFit Sioux Falls community!

Contact us with any questions.

Happy Birthday CrossFit Sioux Falls

Posted in Lifestyle, Members, Sioux Falls Community on October 6, 2009 by Crossfit Sioux Falls
Fran"ish" Friday's are a hit!

It is so crazy to me that Annie and I arrived in Sioux Falls one year ago today.

Now we officially opened January 5th 2009 but we were born October 6th 2008.

Everyone has their story; here’s our CrossFit story:

Annie and I arrived in Sioux Falls, SD from Los Angeles, CA October 6th, 2008. Annie knew about 5 people in Sioux Falls from attending one semester of high school at Lincoln in 99 and taking an internship at KSFY in 04. I had only visited Sioux Falls in 2006 in August for a couple of days driving through to the Twin Cities.

We both came here for an adventure not really knowing what we had in store for us. One of the main reasons we decided to move here was we both knew about CrossFit, how successful it was, the potential it has, and South Dakota (let alone Sioux Falls) did not have an affiliate at this point. I would always ask myself, “Sioux Falls would be a perfect place for a CrossFit” now I tell myself, “boy I’m glad we were the 1st!”

I found CrossFit in July 2007. My brother, Mark, was training to be a firefighter and one of his buddies showed him the site and did a couple of workouts. Mark told me about the site and his workouts and thought I might be interested. I was. Right when he showed me it reminded me of high school football workouts. Those workouts gave me the best results of my life and sparked me to become a personal trainer in college.

I was at a point in my life where the gym and my workouts were dull and boring. I got caught in the trap of doing the same workouts and routines so mentally and physically I was burned out. When I saw I was immediately interested and wanted to start the workouts right away. So my brother and I went to the globo gym and did that day’s WOD. I can’t even remember what it was exactly, 7 rounds of knees to elbows, front squats…and something else. Bottom line we could barely finish, we were both so freakin sore and I was hooked. Two months later Annie and I got married moved from Anaheim to Santa Monica and I immediately joined CrossFit LA. CrossFit LA was everything I hoped for and some. The workouts, the intensity, the community it built. It was love at 1st puke:-)

Then in April of 08 we got a text from one of Annie’s friends in Sioux Falls, “Hey we are doing this workout, I heard it is pretty popular in LA, called CrossFit”. Annie and I both looked at each other and said, “WHOA!” We knew at the time South Dakota didn’t have an affiliate, but it was crazy to think of the possibility to open one there. We knew it would be far to expensive and difficult to open one in southern California. Honestly at the time we shelved the idea, but it was cool or think about opening one in a far away state.

I later got Level 1 certified June of 2008 in San Diego just for fun and because I was still personal training independently and I wanted to give my clients the gift of CrossFit workouts.

A month later Annie and I were at a crossroads in our life, career wise. She had always flirted with moving back to Sioux Falls even when we were dating but I never thought of moving to South Dakota. First, I barely even knew where South Dakota was, and second I did know it snows like 6 months out of the year and growing up in SoCal where the weather is sunny and nice 300 days a year was hard for me to think about moving away from. Through some long talks and both of us really going nowhere with our selected career paths we took a chance, packed our car, and moved to Sioux Falls South Dakota.

From the day we got here I was determined to start CrossFit; didn’t know how or when, just knew it was going to happen. Through a lot of planning we got everything together, found a space, moved in the space December 16th, opened the doors January 5th 2009!

I had some high goals set for this thing. But wouldn’t have thought we would reach them and surpass them! We are 130 members strong. People are seeing some UNBELIVABLE results. (I think of Nate losing just about 80lbs! All the women who tell me I have never done Pullups before in my LIFE and how we have someone new every week starting pullups without bands).

Everyday we get emails from one of you about how great CrossFit is, your results you have achieved, or how it has improved your life for the good. It is sooo cool to have met everyone on your 1st day, get to know you and see the transformation happen before our very eyes (it is truly amazing).

The reason why I love CrossFit. It pushes me to a higher level. It eliminates your weaknesses. I want to be the best and the healthiest I can be and CrossFit gives me the unlimited potential to do anything I want to do in life. And mentally I get even more of a benefit. Seeing how far I can mentally push myself puts me on a high, that I will always strive to push a little more each workout. It is a life long journey of betterment and that is hard to find let alone do!

I feel very very fortunate to be here and very very grateful to have met all of you and be apart of your lives!

We have some BIG plans in the very near future! This thing is just scratching the surface. Enjoy the journey, its only going to get better and better!

Chris and Annie Mello

That’s our story. What’s YOURS?

Today’s WOD:

Oct 6

Look out Sioux Falls CrossFit is Official!

Posted in In the News, Members, Sioux Falls Community on September 9, 2009 by Crossfit Sioux Falls


Thank you everyone for coming out to support us!

We have a ton of great things upcoming. Stay posted!

Today’s WOD:

Sept 9

Give it up for Annie!

Posted in Crossfit Philosophy, In the News, Sioux Falls Community on August 19, 2009 by Crossfit Sioux Falls


Annie Mello is the next phenomenal athlete from CrossFit Sioux Falls going to get her Level 1 cert this coming weekend. She is excited to share everything she is going to learn with you guys and represent CrossFit Sioux Falls.

When you see her this week, congratulate her and wish her the best.

Today’s WOD:

Aug 19

Happy 4th of July!!!

Posted in Sioux Falls Community on July 4, 2009 by Crossfit Sioux Falls

July 4

Annie and I want to express how thankful we are for all of you. The CrossFit Sioux Falls community is growing stronger everyday because each and everyone of you are AWESOME people!

We appreciate all of you.

Keep kicking butt!

Today’s WOD:

Relax and enjoy the Holiday. We work hard to enjoy the good times. Today is one of the good times.

CrossFit Sioux Falls is spreading…

Posted in Sioux Falls Community on May 15, 2009 by Crossfit Sioux Falls

Yesterday we were fortunate to participate in the Wells Fargo Health and Wellness Fair at their phone bank building. We met a lot of great people gave them the chance to learn more about CrossFit. Also, we got to connect with other health and wellness professionals.

Be on the look out for more CrossFitters coming soon.

Special thanks to Kim Davis for inviting us. And great job Nathan and Casey for all your help.

If anyone hears of any health and or wellness fairs we would love to be apart of them.

Today WOD
AMRAP in 20 min
10 Wall Balls
15 Push Press
20 Pullups

Post rounds and comments


Posted in Sioux Falls Community on March 16, 2009 by Crossfit Sioux Falls

img_0666Finally! It’s going to be nice enough to ride with that car window down or put some shorts. Maybe even go for a run, bike ride or do a CrossFit workout at the park. Now that sounds like a fun idea. Enjoy the nice weather.

handstand pushups
ring dips

Open house is Tonight at 7p!

Posted in Sioux Falls Community on March 6, 2009 by Crossfit Sioux Falls


Yes, Garrett is really really good lookin.

Bring your friends and family to our Open House gathering. Prepare for a lot of laughs and good times. This is a very rare time you will be at our box without shoes on.

See you tonight!



1000m Row
50 Thrusters 45# bar
30 Pullups

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