Monday 7/11/16 - "We're really doing this."

Today will be the last WOD the Hough's do as members at CrossFit Fargo. Brian and Gina were a part of the Septmber 2013 Virtuosity Class (our intro program at the time they joined our gym). Brian and Gina can typically be found at 5:30pm or 6:30pm classes, Saturday mornings, and at Open Gym on Sundays where they regularly participate in Team Red White & Blue's Hero WOD. They have always been quick to express interest and participate in accessory programs: Olympic Weightlifting, Endurance, and Nutrition Challenges. They are goal setters, recipe sharers. They can be expected to show up full of questions and with music recommendations. ​ Brian has accepted a position as an Assistant Professor of Mass Communication at Frostburg State University in Maryland. The Houghs are a staple couple at our gym, we love and will miss them.

The Houghs shared with us their new zip code is 21502. They will drive approximately 1328 miles getting there. They have been at CFF for 34 months. (This September would have been 3 years.) They will be at 39 degrees north latitude, 78 degrees west longitude. Don't forget that Mr. Hough turns 40 on July 14!


M-1: Push Press 5x5 @ 90% of 10RM If you were not here to find a 10RM last week, complete that today.

M-2: With a Partner 21 Toes to Bar

50 Deadlifts 225#/155#

200m Run (Both Run)

1328m Row

34 Pull Ups

6 Rounds: 39 Walking Lunges 78 DU

No Thrusters.


Cashout: 40 Hollow Rocks

FITNESS CLASS F-1: EMOM for 12:00 Atlternating: a) 5 Dumbbell or Kettlebell Press, slow eccentric b) 10 Hollow Super Man on Bar or Hollow Rocks on Floor c) 5 Cal on Bike

F-2: 15:00 AMRAP 8 Single Arm DB/KB Thruster (L) 8 Single Arm DB/KB Thruster (R) 30 Double Unders/90 Single Unders 15 Pull Ups