Level 1 Fitness Coming Monday!

Level 1 Fitness starts Monday, November 30th!

Level 1 Fitness will be offered at 5:30pm and 6:30pm Monday - Thursday.

This class is designed with new athletes in mind. It is also for those that are still mastering fundamental skills or aren't yet ready for high skill exercises (think Muscle ups, Handstand push ups, full Olympic Lifts, etc.). Level 1 will also ease crowding in the evening classes and give all athletes more individual coaching attention!

The Main WOD will remain an all-levels class with scaling options as usual! The Level 1 class will follow the main programming in general, but workouts and skill and strength work will be slightly different (some days, completely different). Those new to CrossFit Fargo will begin in the Level 1 Fitness class.

The Level 1 Fitness WOD will be posted along with the Main WOD, and athletes can choose which class they'd like to come to when reserving class times online in Zen Planner. The Level 1 class will typically meet in the small gym.

With this addition, we will be discontinuing Virtuosity. The last CFFV class was on Weds Nov 25.

What class should I go to?

This will be a common question for those athletes on the fringe. Here's the deal. The 5:30pm and 6:30pm classes can be large. If you enjoy that, GREAT! The energy is high, and PRs flow in the big classes. Even if you enjoy the larger classes, I encourage you to try the FITNESS class if the WOD looks like it might be beneficial for you. You might find you thrive on the extra attention and in a new environment! When in doubt, ask a coach!

Here is what the WOD post will look like for Monday (with the FITNESS following the MAIN WOD).


M:1 20:00 Skill Work – Muscle ups, Pistols, Handstand Push ups

M:2 7:00 AMRAP

Reps of 2-4-6-8, etc.

Deadlift (225#/155#)

Strict HSPU

5:00 Rest


7:00 AMRAP

Reps of 2-4-6-8, etc.

Power Cleans (155#/105#)

Pistols (Alt.)

Weights → 60%

Strict HSPU → 2 AB Mats → Seated DB/KB Press

Pistols → Modified → Lunges


F:1 Sumo Deadlifts

on the 2:00


F:2 5:00 AMRAP:

2-4-6-8, etc.

Sumo Kettlebell Deadlift


2:00 Rest


5:00 AMRAP

2-4-6-8, etc.

Kettlebell Swings

Lunges (weighted, optional)

As you can see, the MAIN WOD is open to all fitness levels. The FITNESS WOD for Monday focuses a bit more on developing movement mechanics, strength, and cardio.

Some days, the FITNESS WOD will include skill work relevent to those in the class. It will build on itself and the athletes in the class.

My objectives for the Level 1 Fitness program, and why I saw a need:

1. To create a program for new athletes that is progressive rather than rushing through the learning process.

2. Give current athletes more attention.

3. Ease crowding in large evening classes.

4. Have LOTS OF FUN with all athletes of all skill levels and backgrounds.

5. Bridge the gap between Boot Camp and the MAIN WOD.

6. Give athletes an option to learn amongst people who are in their same skill level.

7. Offer a program that allows for more strength work at the novice level.

As always, I ask for your thoughts and suggestions. Email me and let me know what you think!



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