Monday 1/11/16 - "Randy"

Box Briefs:

This Saturday, January 16th will be our CFF Christmas/New Year Party!

View link for details and tickets: https://trial-3e4d1598.sites.zenplanner.com/event.cfm?eventId=813B80EB-A89A-45C1-8EAE-22CEA8044051

This Sunday, January 17th at 4:30PM there will be a meeting to cover CrossFit Fargo’s Endurance plan for 2016 Fargo Marathon Training.

Article: http://www.crossfitfargo.com/#!CFFE-2016-Fargo-Marathon-Training/a91bx/568d470b0cf217d8fb7f7dcc

Facebook Group:: https://www.facebook.com/groups/1598105563776303/

MAIN CLASS

W: Row 1000m 5 Sets: 1 Clean Low Liftoff 1 Clean High Liftoff 1 Muscle Clean 1 Tall Clean (https://vimeo.com/48326359 NO DIP) 1 Clean Notes: Start with barbell. Can begin building weight through Warm Up.

M-1: 15:00 EMOM 1 Clean (Working Sets, Start 75%)

M-2: "Randy"

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. Posted on Main Site CrossFit Februaty 13th, 2008. For Time: 75 Snatches, 75#/55#

FITNESS

F-1: 5min EMOM

5-10 Medicine Ball Cleans

F-2: 20min AMRAP with a partner

(both partners do all the work, one partner working at a time)

Row 1 cal + 1 Burpee box jump

Row 2 cal + 2 Burpee box jumps

Row 3 cal + 3 Burpee box jumps

Row 4 cal + 4 Burpee box jumps

Row 5 cal + 5 Burpee box jumps

etc...