MAIN WOD M-1: 15:00 EMOM: 1 Clean Start at 75%, add weight every 2-4 successful reps. M-2: 5 Rounds for Total Reps: 0:30 Row for Calories 0:30 Rest 0:30 Thrusters, 95#/65# 0:30 Rest L2: 75/55# L1: 65/35# FITNESS CLASS F-1: 15:00 EMOM: 1 Power Clean + 2 Front Squats + 2 Bar Over Burpees F-2: 5 Rounds for Total Reps: 0:30 Kettlebell Swings 0:30 Rest 0:30 Thrusters 0:30 Rest

MAIN WOD "Barbara" 5 Rounds, Each For Time: 20 Pullups 30 Pushups 40 Sit-Ups 50 Squats Rest 3:00 Between Rounds --Time Cap: 45:00 (Including Rests)-- OPTIONS L2: 5 Rounds, Each For Time: 20 Jumping Pullups 30 Modified Pushups 40 Sit-Ups 50 Squats Rest 3:00 Between Rounds L1:3-5 Rounds 10 Ring Rows 15 Push ups 20 Sit ups 25 Squats FITNESS CLASS 3 Rounds: 5:00 30/20 Cal Bike or Row Buy-In --Then AMRAP-- 5 Pushups 10 Sit-Ups 15 Squats --3:00 Rest Between Rounds-- WEIGHTLIFTING Snatch Mid-Liftoff + 2 Snatches Build to Heavy, Then 1 Down Set 3 Position Snatch Liftoff 3x3 @ 70-80%

In honor of Staff Sargent Keith Hendrickson, 41, of Bismarck, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24, 2004 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. With a Weight Vest: 800 M Run then 3 Rounds 3 Rope Climbs 20 Burpees then 800 M Run JAG (Class at 3:00pm w/Jess) J-1: EMOM 10 o) 8-10 Wall Ball Shots 12/11' e) 20 SU + 10 DU + 5 TU J-2: Overhead Squat @ 33X1 Tempo 3-3-3-3-3 J-3: EMOM 6: 1-5 MU or 3 Strict Transitions J-4: 13.1 AMRAP 17: 40 Burpees to 6" Target 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatch

MAIN WOD M-1: Deadlift 4 Sets of 3 Reps @ 80% of 5RM M-2: For Time: 75 Lateral Box Jumps 5 Deadlifts EMOM 275/185# --10:00 Time Cap-- Deadlift @ 50-60% of 1RM

Everyone in Our Community shares a passion for life and wellness… and most of all caring about the community they work and live in. During the 5 weeks of Friday Night Lights competition, we are proud to announce that we will be raising money for two very worthy Organizations: Week 2 (17.2- March 3rd): At reGROUP, our mission is to strengthen the recovery community through peer-to-peer support, public education, and advocacy. Serving the 25 counties of northwest Minnesota and surrounding areas, reGROUP clients are people living in long-term recovery from addiction. We, along with friends, family, and allies, envision a world where recovery from addiction is understood, promoted, embraced and

MAIN WOD W:10:00 @ Easy Pace: 5 One Legged Squats (L) 5 One Legged Squats (R) 10 Stationary Inchworms 15 Hollow Rocks M-1: 3 Rounds For Time: 15 Toes-to-Bar 50' Handstand Walk --9:00 TC-- OPTIONS Level 2: 3 Rounds 15 Hanging Leg Raises 5 Wall Walks Level 1: 3 Rounds 15 Tuck Ups 30 Plank Shoulder Taps M-2: 8 Sets: Bike or Row :20 @ Max effort :40 @ Easy pace FITNESS CLASS F-1: 5 Rounds For Time: 10 Knee Raises :15 Box or Ring Support F-2: 8 Sets: Bike or Row :20 @ Max effort :40 @ Easy Pace

MAIN WOD W: 12:00 EMOM a) 5 Power Clean + 5 FS b) 5 Seated box jumps c) 5 Perfect Burpees M-1: Clean 1RM M-2: 5 Sets, NFT: 10 Hollow rocks 10 V Ups 10 Tuck Ups 10 Russian Twist :10 Hollow Hold FITNESS CLASS F-1: Power Clean + Front Squat 12:00 EMOM of 2-3 Reps F-2: Tabata: Push ups Sit ups Kettlebell Swings Squats WEIGHTLIFTING Snatch Push Press 5x3 Hang Power Snatch Heavy Set of 2, Then 3 Singles at Heavy Double Weight

MAIN WOD W: Muscle Up Progression M-1: Back Squat 6RM M-2: On a Clock Running Up: 0 - 5:00 Run 800m/Row 800m/Bike 1 Mile (1.6km) Max MU 5:00 - 10:00 --Rest-- 10:00 - 14:00 Run 600m/Row 600m/Bike .75 Mile (1.2km) Max MU 14:00 - 18:00 --Rest-- 18:00 - 21:00 Run 400m/Row 400m/Bike .5 Mile (.8km) Max MU OPTIONS Level 2: Jumping MU or C2B Level 1: Perfect Burpee Pull ups FITNESS CLASS W: Bar Muscle up practice F-1: Back Squat 6 Reps Every 2:00 for 8 Sets F-2: 5 Rounds: 15 Wall Balls 5 Bar Muscle ups

MAIN WOD W: Handstand Progression M-1: Power Jerk 4RM M-2: 9:00 AMRAP 9 Squat Clean Thrusters 115/75# 9 Handstand Push ups OPTIONS: Level 2: 9:00 AMRAP 9 Squat Clean Thrusters 95/65# 9 Modified Handstand Push ups Level 1: 9:00 AMRAP 9 Squat Clean Thrusters 65/35# 9 DB Push Presses or Push ups FITNESS CLASS W: Handstand/Core Work F-1: Power Jerk 4RM --15:00 Time Cap-- F-2: 9:00 AMRAP 9 Thrusters 9 Push ups (advanced: HSPU)

MAIN WOD M-1: Snatch 1RM M-2: For time: 21-15-9 Burpee Power Snatch 135/95# OPTIONS: Level 2: 21-15-9 Burpee Power Snatch 95/65# Level 1: 21-15-9 Burpee Power Snatch 65/35# FITNESS CLASS W: 6 Sets: :30 Jump Rope Practice :30 Rest F-1: 12:00 EMOM 2 Snatches Superset w/ 10 Singles or Doubles F-2: 15-12-9 For Time: Burpee Box Jump Plate Ground to Overhead 35/25 WEIGHTLIFTING Low Hang Clean 2RM 2x1 @ 2RM weight

In honor of North Dakota Army National Guard Sgt. Keith L. Smette, 25, of Fargo, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. With a Partner: 4000/3000 M Row While Partner A Rows, Partner B will perform as an AMRAP: 5 Toes to Bar 10 Wall Shots 15 Pushups JAG (Class at 3:00 with Jess) J-1: 4 sets: 8 Ground Contacts 5 Perfect Burpees 5 KB OHS/side J-2: Power Clean + Clean + Jerk 12x1 E90s J-3: Strict Muscle up work J-4: 6 sets, each for time: 10 Overhead Squats 95/65# 8 Pull ups 12 Bar over Burpee

MAIN WOD W: Pistol Progression Ground Contacts M-1: 40 KB/DB Thrusters For Time, Use same weight as last week (1/13) M-2: Complete AMRAP in 20:00 of: 10 Ring Push Ups (Feet Level w/ Rings) 20 One-Legged Squats, alternating 10 Box Jumps, 36/30" OPTIONS Level 2: Complete AMRAP in 20:00 of: 10 Ring Push ups (Modified) 20 One-Legged Squats, alternating (Modified) 10 Box Jumps, 30/24” L1: Complete AMRAP in 20:00 of: 10 Push Ups 20 Lunges, alternating 10 Box Jumps/Step Ups 24/20” JAG (Class at 1:00 with Jess) J-1: 3 Sets: 8-12 WBS 12/11' 6 KB Push Press 1-3 Strict MU/3 toenail transitions J-2: Snatch with 5sec liftoff 8x2 Every 2:00 Start at 65% J-3: 40 DB/KB Thrusters for time Use same weight as

MAIN WOD M-1: Front Squat 5RM, Then 2 Down Sets of 5 @90% M-2: 20:00 AMRAP: 15 Calorie Row 12 Dumbbell Squat Snatch, 40-55#/20-35#, alternating 9 Burpees Over Rower OPTIONS Level 2: DB Squat Snatch 20-35/8-15# Level 1: DB Power Snatch FITNESS CLASS F-1: 10:00 EMOM 3 Front Squats F-2: 12:00 AMRAP 15 Sumo DL High Pull 12 Dumbbell Snatch, alternating 9 Burpees Over Bar

MAIN WOD M-1: Push Press 8RM M-2: 10:00 AMRAP: 10 Overhead Squats 115/75# 20 AbMat Back Extensions 10 Toes to Bar OPTIONS Level 2: 10:00 AMRAP 10 Overhead Squats 95/65# 20 AbMat Back Extensions 10 Knee Raises Level 1: 10:00 AMRAP 10 Overhead Squats 45/35# 20 AbMat Back Extensions 10 Rower Sit ups FITNESS CLASS W: Squat Therapy F-1: Overhead Squats 12x3 EMOM F-2: 10:00 AMRAP 8 Overhead Squats 16 AbMat Back Ext. 8 Toes-to-Bar/Knee Raises

MAIN WOD M-1: Deadlift 5RM (TNG is Allowed) M-2: 7 Rounds For Time: 7 Power Cleans, 155#/105# 12 Chest-to-Bar Pullups --TIMECAP: 16:00-- OPTIONS Level 2: 7 Rounds For Time: 7 Power Cleans, 135#/85# 12 Pullups Level 1: 7 Rounds For Time: 7 Power Cleans, 95#/65# 12 Jumping Pullups FITNESS CLASS F-1: Deadlift 5RM (TNG is allowed) F-2: 7 Rounds For Time: 7 Deadlifts 7 Pull ups/Ring Rows 7 Burpees --TIMECAP: 16:00--

Registration for Friday Night Lights 2017 is now open! It only happens once a year and only one event can truly be called celebration of our competitive spirit. Friday Night Lights kicks off February 24th at CrossFit Fargo and we CANNOT WAIT! This event consists of five nights of local competition to start and finish the qualifiers. For some, this will be the first stage to qualifying for the 2017 CrossFit Games. For others, it is a chance to showcase how far you have come and to hit a few PRs!!! After registration ends on 2/8, you will then be placed on one of four in-house teams to participate in the Associate Cup. Want more information... Here are the FAQ's: What is Friday Night Lights:

STRONGER FASTER HEALTHIER SFH is stocked and ready for purchase in the CrossFit Fargo store. Before you jump to buying products, we want you to know when and why you should be using them. Listed below are four of the SFH products we currently have and a quick description on how we think they will improve you as an athlete and as a human. Check out FUEL, FISH OIL, PURE, and STRONG. Why would I choose SFH over other supplement brands? Each SFH product has a short list of common, recognizable ingredients. This tells you it is a pure way to be taking in what you want from a supplement without extras. SFH says, "You can be fit and not healthy. We want you to be both!" With this, SFH desires to be

MAIN WOD W: MU Progression M-1: Clean + 2 Front Squats, 10 x 1 Every 90 Seconds M-2: As Far as Possible in 14 Minutes: 2 Calories Assault Bike or Row 1 Muscle-Up 4 Calories Assault Bike or Row 2 Muscle-Ups 6 Calories Assault Bike or Row 3 Muscle-Ups Etc. OPTIONS Level 2: As Far as Possible in 14 Minutes: 2 Calories Assault Bike or Row 1 Jumping MU 4 Calories Assault Bike or Row 2 Jumping MU 6 Calories Assault Bike or Row 3 Jumping MU Etc. Level 1: As Far as Possible in 14 Minutes: 2 Calories Assault Bike or Row 1 MU = 2 Banded Pull ups + 2 Push ups 4 Calories Assault Bike or Row 2 (2 Banded Pull ups + 2 Push ups) 6 Calories Assault Bike or Row 3 (2 Banded Pull ups + 2 Pu

MAIN WOD: W: 6:00 EMOM: 20 SU + 10 DU + 5 TU Pull Up Skill Progression M-1: 20:00 EMOM: ODD: 3-5 Weighted Pull Ups (moderate)/Strict Pull Ups/Self-Assisted Pull Ups EVEN: 3-5 Thrusters, Build to Heavy Set of 3 M-2: 4 Rounds For Time: 5 Thrusters, 185#/125# 50 Double Unders 25 AbMat GHD Sit-ups OPTIONS: Level 2: 4 Rounds For Time: 5 Thrusters, 135#/95# 50-30 Double Under Attempts 25 AbMat Sit-ups Level 1: 4 Rounds For Time: 5 Thrusters, 115#/75# 150 Single Unders 25 Sit-ups FITNESS CLASS: W: 6:00 EMOM: 20 SU + 10 DU + 5 TU Pull Up Skill Progression F-1: 20:00 EMOM: ODD: 3-5 Weighted Pull Ups (moderate)/Strict Pull Ups/Self-Assisted Pull Ups EVEN: 3-5 Thrusters, Build to Heavy Set of

In honor of Petty First Class SEAL Devon Grube, 36, originally from Cavalier, ND died December 28th after a kayaking accident while off duty. Devon was a Special Warfare Operator 1st Class with the East Coast Naval Special Warfare unit. He enlisted in 2005 and had several awards and decorations, including the Joint Service Commendation Medal, the Army Commendation Medal, two Navy/Marine Corps Achievement Medals, the Good Conduct Medal, the Sea Service Deployment Ribbon and the NATO Medal. ND In teams of 3-4, waterfall style 3 Rounds: 15 Back Squats 185/125 12 Push Jerks 135/95 9 Snatches 115/75 JAG (Class at 3:00pm with Jess) J-1: 4 Sets: Row 10 Strokes 5 Perfect Burpees 5 KB OHS/side J-2: