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!
WOD:
“Jackie”
1000m Row
50 Thrusters 45# bar
30 Pullups
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For those of you that haven’t noticed. Every Thursday we are on KDLT at 6p and 10p. Every week we are sponsoring the program “Staying Fit” with KDLT with Jesse Ritka, Cody and Krystle as they train HARD for their long distance run coming up in the next couple of months. We are very proud of there progress thus far. Check there progress every Thursday and let us know what you think.
WOD:
5 Rounds:
400m Run
15 Thrusters
15 Burpees
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We are growing and flat out excited about it! Thanks to all you members for helping us spread the word about CrossFit we have added quite a few classes this month of March. Please check out our main site: http://www.crossfitsiouxfalls.com to see the updated schedule.
Open house count is on Friday see you there!
WOD:
“Helen”
400m Run
21 Kettlebell Swings
12 Pullups
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Then try us out for yourself. These great people will attest to the program for you. We dare you to try it out.
WOD:
4 Rounds:
10 Kettlebell Swings M-55 W-35
30 Wall Ball M-20 W-15
30 Situps
30 Double Unders
WOD:
5 Rounds:
20 Dumbell Thrusters M-35 W-20
20 Box Jumps
400m Row
For those of you that have gone at CrossFit alone you know how hard it can be at times to stay motivated. The mental aspect of knowing you have a workout in front of you that’s going to push you to your limits can honestly be a little intimidating. Being able to push yourself to new heights on your own is a very rewarding experience. Doing it with others, I’m finding out adds a whole new aspect to it. If your out there CrossFitting on your own we’d love to hear from you. Share your workouts on our blog. Let us know how it’s going for you. You’ll find a ton of encouragment on here. Happy CrossFitting!
WOD
Run 1 mile
50 burpees
run 1 mile
50 jumping pullups
run 1 mile
50 pullups
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So I’m heading off to CrossFit St. Louis this weekend for the CrossFit Olympic weightlifting certification. I’m really excited. I’ll have the opportunity to be taught by Coach Burgener. Who is one of the premier olympic lifting coaches in the country! Who’s son just so happens lives in Sioux Falls and is interested in helping coach at Crossfit Sioux Falls! I can’t wait to bring the knowlege back to our awesome members. Keep up the hard work everyone. You guys are awesome!
Kristian
WOD
Fran
21-15-9
Thrusters 95 lbs.
pullups
Crissy and Amanda working hard!
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.
For those of you that don’t know. Every Saturday this month we have done “Team/Partner” workouts. So much of CrossFit is working in a group. Working with a group enhances everything about a workout (epecially an intense one). There is something about working to your limit with other people together. The whole experience brings friends and strangers closer together and makes it a lot more fun.
WOD:
“Karen”
150 wallball shots for time
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We take a full steam ahead approach to health and fitness. If you want results you have to WORK for it! Every time you workout you must improve. You either improve, stay the same, or move backwards.
How do you approach each workout? Do you improve every single time you step into the gym? Do you leave it all in the gym?
We would love to hear your thoughts.
WOD:
Front squat: 5-5-3-3-3-2-2-1-1
3 rounds of :
20 Kettlebell Swings
20 jumping pullups for time.
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