CrossFit Kota

05/11/2026

Recap of our 200th Hyrox workout at Kota!
Sooo much fun and people worked incredibly hard. Thank you all for making this community so great!

Don't forget this weekend at Both our Kota and Viable locations, we are hosting a Hero workout in honor of Minnehaha County Sheriff's Deputy Katherine "Kat" Frank. This is a FREE event!

Link to sign up is in our bio or reach out and we will help you get signed up!

04/11/2026

💙 ADAM 42 HERO WOD — SATURDAY, NOVEMBER 7TH 💙

We are just a few days away from coming together to honor Minnehaha County Sheriff's Deputy Katherine "Kat" Frank.

This is something much bigger than a workout. It's an opportunity for our community to come together, support one another, and honor someone who dedicated her life to serving others.

📍 CROSSFIT KOTA
601 S Lyons Ave #200
8:00 AM | 9:15 AM | 10:30 AM

📍 CROSSFIT VIABLE
4000 S Hawthorne Ave
8:30 AM | 9:45 AM

💙 REGISTRATION INFORMATION

To help us organize class sizes and accommodate everyone, we're asking all participants to register ahead of time.

CURRENT KOTA & VIABLE MEMBERS:
Please sign up for your preferred class through Wodify, just like you normally would.

NON-MEMBERS / COMMUNITY PARTICIPANTS:
Please complete our Google Form to select your preferred location and class time.

👇 COMMUNITY REGISTRATION FORM:
https://docs.google.com/forms/d/e/1FAIpQLSes0IjpViFtCV4Fu69Vy8CJuIg5tXjq8dSFXDB8GMcJ7ClLKw/viewform

The form also includes the required digital waiver links for both locations.

IMPORTANT: Class sizes will be limited to approximately 24 athletes at Kota and 20 at Viable. Preferred times are not guaranteed, and additional class times or heats may be added depending on participation. We want everyone who wishes to honor Deputy Frank to have that opportunity!

💙 EVERYONE IS WELCOME!

This is a FREE community event open to all fitness levels. Whether you've been doing CrossFit for 10 years or have never stepped foot inside a gym, we would love to have you join us.

ADAM 42 is a partner workout that can be modified for ANY ability. Our coaches will help with movement alternatives, weights, and anything else you may need.

Don't have a partner? No problem! We'll help you find one.

Each class will include a group warm-up, workout briefing, and a moment of silence honoring Deputy Frank.

Please arrive 10–15 minutes early.

We look forward to welcoming our athletes, first responders, law enforcement, friends, families, and community members as we come together to honor one of our own. 💙🖤

03/11/2026

🐺 CROSSFIT KOTA MEMBER OF THE MONTH — RACHEL STAHLECKER! 🐺

Help us congratulate Rachel Stahlecker, our Member of the Month!

Rachel has been with us for roughly seven months, and in that short time, she has been an absolute ray of sunshine every time she walks through our doors!

Rachel started her journey with us in our Kota Built class and has since expanded into CrossFit and our Kota Barbell Club. She is the epitome of consistency, dedication, and hard work. In fact, Rachel just completed the 75 Hard Challenge and absolutely crushed it! 💪 For anyone who has taken on that challenge, you know the discipline, commitment, and mental toughness it takes to see it through.

But what makes Rachel so special goes far beyond her dedication to fitness.

Rachel is one of the biggest supporters of our gym and everything we stand for. Whether it's welcoming new athletes, striking up conversations with members, or sharing her love for Kota on social media, she is constantly helping make our community a better place.

As gym owners, Amanda and I notice those things. We see the little moments when members go out of their way to make someone feel welcome. We see the encouragement, the positivity, and the genuine love for this community. Rachel brings all of that and more.

CrossFit Kota is what it is today because of members like Rachel. People who show up, work hard, lift others up, and make our gym feel like so much more than just a place to work out.

Rachel, thank you for being YOU! We are incredibly grateful that you chose to be part of our Wolfpack.

Congratulations on being named our Member of the Month! You have absolutely earned it! 🐺❤️

01/11/2026

We've planned a lot of community workouts over the years. Some draw big crowds, some draw smaller crowds. But one thing I've learned is that the workouts that hurt the most always seem to bring out the most people! 😂

Today was our 200th HYROX workout at Kota, and we had an amazing turnout! Everyone worked incredibly hard, and even the rain didn't slow this crew down!

I say it all the time, but it's the people who walk through our doors who make this place what it is. Amanda and I are incredibly thankful for the community we've built and the people who continue to show up and support it. Days like today are a good reminder of just how lucky we are.

Thank you to everyone who came out today! We hope you had as much fun as we did watching you all suffer! 😂

We'll do it again next Saturday, November 7th, at both Kota and Viable as we come together to honor Deputy Katherine Frank with our Hero WOD, ADAM 42. This one will have a little more meaning behind it, and we hope to see another great turnout as we honor one of our community's own.

Thank you all again for making Kota what it is! ❤️🐺

31/10/2026

There may be a prize or 2 up for grabs tomorrow 🤔! Came hang out! 8am.

Reminder. CrossFit starts at 9:30 tomorrow!

🐺🎃 200 HYROX WORKOUTS AT KOTA!

This Saturday, October 31st, we're celebrating our 200th HYROX workout, and we want to invite the community to come join us!

We've had a lot of fun building our HYROX program over the last 200 workouts, and it's been awesome watching this community grow along the way.

And since workout #200 falls on Halloween, we figured we'd have a little fun with it!

Introducing THE WOLFPACK 200! 🐺

We've put together a fun team workout with a whole lot of 200s! Grab a couple of friends and come see what it's all about.

Never tried HYROX? No problem! This workout is open to everyone, not just Kota members. We'll have options for all fitness levels, including teams of 4 for those wanting to share a little more of the work.

And since it's Halloween, feel free to show up in your best workout-friendly costume! 🎃

📅 Saturday, October 31st
⏰ 8:00 AM
📍 CrossFit Kota

PLEASE NOTE: Our normal Saturday 9:00 AM CrossFit class will start at 9:30 AM this week to accommodate the HYROX workout.

Grab a couple of friends and come have some fun with us!

200 workouts. One pack. Be Fearless. 🐺

28/10/2026

💙 HERO WOD — ADAM 42 💙

Honoring Deputy Katherine “Kat” Frank
End of Watch: October 12, 2026

Our community recently experienced a heartbreaking loss with the passing of Minnehaha County Sheriff's Deputy Katherine “Kat” Frank.

At CrossFit Kota and CrossFit Viable, we are fortunate to have several members of the law enforcement and first responder community who walk through our doors every day. These men and women aren't just officers and first responders to us. They're our friends, our athletes, and part of our gym family.

We wanted to find a meaningful way to honor Kat's life, her service, and her sacrifice.

With input from members of our law enforcement community, we have created a Hero WOD in her honor.

💙 “ADAM 42” 💙

Every number in this workout tells a piece of Kat's story.

💙 1855 — Her badge number
💙 42 — Her call sign, Adam 42
💙 23 — Her patrol vehicle number
💙 2 & 4 — Her 2 years and 4 months of service
💙 10/12/26 — Her End of Watch

This will be a challenging partner workout, but like everything we do at Kota and Viable, it will be scalable for all fitness levels.

You do NOT need to be an experienced CrossFit athlete to participate! You simply need to show up, give your best effort, and help us honor Kat.

This will be a FREE community workout, open to everyone who wants to participate and show their support.

📅 Saturday, November 7th
📍 CrossFit Viable — 8:30 AM
📍 CrossFit Kota — 9:00 AM

We invite our athletes, local law enforcement, first responders, and the entire Sioux Falls community to join us.

Whether you knew Kat personally or simply want to show your support, we would be honored to have you there.

This workout isn't about how fast you finish or how much weight you lift. It's about coming together as a community, honoring a life of service, and remembering someone who gave so much.

Rest easy, Deputy Frank. We've got the watch from here. 💙🖤

27/10/2026

🐺🎃 200 HYROX WORKOUTS AT KOTA!

This Saturday, October 31st, we're celebrating our 200th HYROX workout, and we want to invite the community to come join us!

We've had a lot of fun building our HYROX program over the last 200 workouts, and it's been awesome watching this community grow along the way.

And since workout #200 falls on Halloween, we figured we'd have a little fun with it!

Introducing THE WOLFPACK 200! 🐺

We've put together a fun team workout with a whole lot of 200s! Grab a couple of friends and come see what it's all about.

Never tried HYROX? No problem! This workout is open to everyone, not just Kota members. We'll have options for all fitness levels, including teams of 4 for those wanting to share a little more of the work.

And since it's Halloween, feel free to show up in your best workout-friendly costume! 🎃

📅 Saturday, October 31st
⏰ 8:00 AM
📍 CrossFit Kota

PLEASE NOTE: Our normal Saturday 9:00 AM CrossFit class will start at 9:30 AM this week to accommodate the HYROX workout.

Grab a couple of friends and come have some fun with us!

200 workouts. One pack. Be Fearless. 🐺

21/10/2026

Hyrox Sim Highlights 👏🏃
What a fun day!

20/10/2026

🐺 COACH SPOTLIGHT: JESS PEARSON! ❤️

If you know Coach Jess, you know she almost always walks into the gym with a smile on her face! 😊

Jess has such a warm and welcoming presence, and her genuine love for people shines through in everything she does. She has a way of making athletes feel comfortable, encouraged, and excited to be part of our community.

Jess leads our 11:30 AM Women's Only Rise classes on Tuesdays and Thursdays, along with our Thursday noon CrossFit/HYROX class.

One of the things we appreciate most about Jess is her love for humans and her passion for the sport of CrossFit. She truly cares about the people she coaches, and that's exactly the kind of person we love having on our coaching team.

Thank you for everything you do for our athletes and our community, Coach Jess! We're grateful to have you as part of our Wolfpack! 🐺❤️

19/10/2026

🐺 KOTA BARBELL CLUB IS BACK! 🏋️‍♀️

We're kicking off another 8-week powerlifting cycle, led by Coach Kaitlyn Kibler!

This cycle we're changing things up a little! We'll continue focusing on the Big 3 — Squat, Bench, and Deadlift, while incorporating new strength variations, purposeful accessory work, and even some strongman-style movements like farmer carries, sled pushes, and sandbag work.

The goal? Build stronger athletes and bigger lifts! 💪

📅 October 21 – December 16 ⏰ Wednesdays at 6:30 PM 🚫 No class November 25 (Thanksgiving week) 💪 Led by Coach Kaitlyn Kibler

Not a Kota member? No problem! Everyone is welcome to join us. The full 8-week cycle is just $80 for non-members!

Each week includes a coached Wednesday session and an additional workout to complete on your own.

Sign up here: https://crossfitkota.wodify.com/OnlineSalesPage/Main?q=Memberships

Let's get strong! 🐺

BE FEARLESS.