Monday 3/20/2017 - It's Going Down

March 19, 2017

 

 

 

 

 

SURPRISE! 

 

This week is ATHLETE APPRECIATION WEEK! 

We have fun surprises for CrossFit Fargo athletes all week.

Drawings for fun prizes each night.

Enjoy 15% off of EVERYTHING in the CFF Store.

2 guest passes to bring anyone you like to come work out with you (we'll scale things way down for them, don't worry!). 

 

Coming up:

March 24: Friday Night Lights Week 5 and after-party

April 5-19: Dakota Games Online Qualifier (we will be doing these in class). Register here.

April 7-8: Fargo Meltdown - Registration closes soon. Register here.

April 20: "Fittest on Earth: A Decade of Fitness" - Screening at West Acres Cinema. Get Tickets.

 

MAIN WOD

 

M-1: Power Jerk 1RM

 

M-2: For Time:

21-18-15-12-9-6-3 Row or Bike Calories

Alternate With

7-6-5-4-3-2-1 Power Clean, 165#/110#

 

*Scale to 70-75%

 

18min TC

 

LEVEL 1 FITNESS

 

F-1: Power Jerk 3-3-2-2-1-1-1

 

F-2:  For Time:

21-15-9 SDHP 

Alternate with 

42-30-18 Lunges

 

WEIGHTLIFTING

 

Jerk Balance 5x2 @ 85-100% of Jerk

Clean 5x1 @ 85-90%

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