March 27, 2020

There are 3 main types of muscle contractions:  Isometric, Eccentric, and Concentric. 

Isometric: An isometric contraction is a static action where the muscle generates force but there is no movement. When a barbell is held at the midpoint of the bicep curl, the bi...

March 25, 2020

 Course: Sweet Treats

 Prep Time: 5 minutes

 Cook Time: 8 minutes

 Total Time: 13 minutes

 Servings: 20 cookies


  • 2 cups old fashioned oats

  • 2.5 scoops Ascent chocolate protein powder

  • 1 egg

  • 1 tbsp vanilla extract


March 22, 2020

A month ago, the idea of running a virtual would have seemed odd to me. Isn't is amazing how quickly we have all adapted and evolved into make sure that we are all staying safe! You have all been fantastic so far and I love seeing everything that you are doing

As coache...

March 18, 2020

One of my Core Values that has directed me in life has been  to "Do The Right Thing". It is not always easy to know when the right time to do the right thing is; but after much thought and mediation, I have decided that for the everyone's health and safety, we need to...

March 18, 2020

Now that the weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air.  But beware:  if you give up your resistance training, you will be giving up more than you bargained for.

Why re...

March 15, 2020

Dear CrossFit Fargo Athletes,

The Cornavirus has quickly created a worldwide panic and has induced a lot of fear spreading, but we wanted to share some good news with you. 

#1 GOOD NEWS: What you are doing, coming into CFF working out, eating right and focusing on your o...

March 14, 2020

M-1: All Groups; 25 min AMRAP
25 min AMRAP:
Row 250m
4 Wall Walk s
8 Russian KBS [moderate load]
12 Push Ups
16 Sit Ups
All Groups

Finish with; 5-10 Minutes of Mobility,


Side Plank max effort L/R side
rest as needed between efforts
Prone Plank; Max effort Center

March 13, 2020

M-1: Team/PartnerWOD

Teams of 2; split up as needed
25 min AMRAP
Row 500m
20 2DB Shoulder to Overhead [all groups]
30 Toe to Bar [F: Hanging Knee Raise]
40 Russian KBS [all groups]
50 Wall Ball [all groups]
100m Med Ball Run each [alternating]

March 12, 2020

M-1: Power Snatch 8x1

Every 1:00 x 10:00
1 Power Snatch [Build]

Fitness: 5x BB Snatch -or- 3x L/R DB Sn + 3x BJ/Step Down - build
Performance: Find 1RM
Sport: Find 1RM

M-2: Elizabeth

21-15-9 reps for time of:
Clean 135/95#
Ring dips

Fitness: 30-20-10: Kettlebell Swing +...

March 11, 2020

M-1: Skills Practice

3-4 Sets, not for time: Rotate Through
3 Rope Climbs -OR- 6 Rope Pulls
25-50ft HS Walk or 4 Wall Walks
100' Heavy Sandbag Carry

M-2: Intervals
4 Sets - Tough Effort:
Row 500m
12 Single Arm DB Thruster (6 per side) @50/35#
12 Single Arm DB Renegade Ro...

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