CFSF News

Updates and Articles

Open 2016 Information (Friday Night Lights)

It's that time of the year again, and like last year, CFSF will be holding Open workout heats every Friday night for the 5 weeks of competition (February 26-March 25). This is a great opportunity for the whole CFSF community to get together, display our improvements...

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Programming Need-to-Know’s Part II: Please Read!

Now for intensity. In order to adapt and develop, you must work hard. For WOD’s it’s pretty simple. If it is a short time cap (8:00 or less), we want you to go very fast. For longer time caps (15:00, 20:00 or more), there will obviously be some reduction in intensity...

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Programming Need-to-Know’s Part I: Please Read!

First off, thanks to those reading this and taking some ownership of their development. Your awareness of the program at CFSF and the goal of each day helps us as coaches, which helps you. If you have questions, ask them, we have answers. If you are reading this and...

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Welcome to 2016 – Happy New Year!!!

        It's hard to believe another year has come and gone.  We have had so many great moments throughout the year.  We have had weddings, babies births, and so many goals reached both CrossFit wise and personally; I can't wait to see what 2016...

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Merry Christmas – Week Schedule

We hope you all have a wonderful Christmas filled with friends, family, food and loved ones.  We will have a normal class schedule until Christmas Eve this Thursday when we will have regular CrossFit class schedule 5:30 am, 6:30 am, 8:30 am, 9:30 am and noon with the...

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People Come and Go (Part II)

  The word deadline has a negative, uncomfortable feel to it.  Deadlines cause stress and worry, and they are usually something we dread.  I've always believed that deadlines are a good thing, though, and I've made a point to be aggressive when setting them. ...

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All The Details 24 Hour Wod-A-Thon

Wod-A-Thon and Silent Auction for Wyatt and Kinsey Here are the details about our upcoming event on December 11th-12th: The CrossFit Sioux Falls 24-hour Wod-A-Thon for Kids. We are really excited about this event for many reasons.  First and foremost, this event is...

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Winning the First Battle

In 1812, Napoleon invaded Russia. He marched in with 700,000 men, expecting a glorious war. But the Russians did something odd. They retreated and burned their villages and crops as they went. Napoleon chased them deeper and deeper into Russia, eventually reaching...

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Veterans Day – Three Wise Men Tribute

In honor of Veterans Day on Wednesday November 11th we will be participating in the Three Wise Men Tribute Workout.  Please come in and pay tribute to our fallen soldiers and our soldiers still serving.  We are so thankful for all that you do and the sacrifices you...

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On Honesty and Narcissism

I talk about CrossFit a lot. Some people tell me I'm obsessed. A lot of my friends on Facebook have only heard about CrossFit because I won't shut up about it. But here's the truth -- for all my talk about CrossFit, I'm a slightly above-average CrossFitter, at best....

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The Empathy WOD

I'm sitting the lobby of the Excellence Punta Cana.  It's an all-inclusive resort on the eastern coast of the Dominican Republic.  It's luxurious. The lobby is large enough that you wouldn't recognize someone on the other side.  It's full of chairs and couches and...

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Making Room Under the Cap

I heard something once about fitness that I thought was silly at the time, but that makes more and more sense the older I get: You don't increase your fitness by working out. You increase your fitness by recovering from working out. It's true. You don't get more fit...

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