Monday 1/11/16 - "Randy"

January 11, 2016



Box Briefs:

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

View link for details and tickets:


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



Facebook Group::




W: Row 1000m
5 Sets:
1 Clean Low Liftoff
1 Clean High Liftoff
1 Muscle Clean
1 Tall Clean ( 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#




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




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