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 info@crossfitsiouxfalls.com 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.

WOD
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.

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: http://www.runningwithritka.blogspot.com/ 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: http://www.codysclues.blogspot.com/ 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: http://www.keepingupwithkrystle.blogspot.com/ and with us.

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

WOD

“Diane”
10-9-8-7-6-5-4-3-2-1
-Cleans (3/4 of BW)
-Bench Press (BW)
-Deadlift (1 1/2 of BW)

*BW= bodyweight

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