Archive for the Sioux Falls Community Category

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

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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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Upcoming Events

Posted in Sioux Falls Community on February 23, 2009 by Crossfit Sioux Falls

Crissy and Amanda working hard!

Crissy and Amanda working hard!

We have some exciting events coming up at CrossFit Sioux Falls. On March 6 at 7pm we’ll have our first openhouse! This is open to members and non members. Anyone is welcome to come check us out. It’ll be a very relaxed atmosphere. If your planning on coming please RSVP to by March 2 and let us know what your bringing for a dish. The healthier the better.
We’re also starting our first challenge. This is something we’re going to try to do on a regular basis. There will be more to follow. We’re including Dakota CrossFit also. They’re the affilliate from Pierre. It should be a lot of fun! We’ll keep you posted.

As many rounds as possible in 20 minutes of
10 Kettlebell or Dumbell swings M/55 lbs W 35 lbs
5 burpees
5 sumo deadlift high pulls M/95 lbs. W/65 lbs.

Watch us on KDLT News Tonight!

Posted in Sioux Falls Community on January 22, 2009 by Crossfit Sioux Falls

Tonight is the 1st of a weekly 4 month series of “Staying Fit with Crossfit Sioux Falls and KDLT”. Every Thursday “Staying Fit” will air at 6p and 10p on KDLT news. “Staying Fit with Crossfit Sioux Falls and KDLT” is about 3 broadcasters with 3 different goals. We will show the intense workout sessions and give a weekly report of each of there progress. This will give the community of Sioux Falls a close look at why Crossfit is one of the fastest growing training methods in the world!


Jesse Ritka is training for a FULL marathon. Jesse has ran marathons in the past and is highly motivated to crush her previous times. Keep updated with Jesse with her blog: and us.


Cody Matz is training for a half marathon. Cody hasn’t ran or trained for a half marathon before. Cody has moderate training experience and likes playing basketball is his free time. He is training hard and excited for the journey ahead. Stay connected with Cody’s blog: and us.


Krystle Kacner is training for (2) 5k runs. The first is 8 weeks for Feburary 2 and the 2nd is 8 weeks from that. Krystle has little training experience and has never run a long distance race before. She has a great attitude about training with Crossfit and we are excited to see her results improve every week. Follow Krystle’s journey at her blog: and with us.

Stayed tuned every week with these athletes and see for yourself the amazing results and accomplishments they will attain.


-Cleans (3/4 of BW)
-Bench Press (BW)
-Deadlift (1 1/2 of BW)

*BW= bodyweight

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