First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. "Manion" Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps

MAIN WOD M-1 "Lumberjack 20" 20 Deadlifts 275/185 Run 400m 20 KB swings 70/55 Run 400m 20 Overhead Squats 115/75 Run 400m 20 Burpees Run 400m 20 C2B Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 45/30 Run 400m --30:00 Time Cap--

MAIN WOD M-1: Power Clean + 2 Front Squats + Jerk Build to a Max M-2: 3 Rounds For Time: 3/2 Rope Climbs, 15' Ascent 10/7 Strict Handstand Pushups 16 One Legged Squats, alternating --16:00 Time Cap-- L2: 3 Rounds 3/2 Rope Climbs, 12' 10/7 Strict Modified HSPU 16 Modified Pistols L1: 3 Rounds 9/6 Walk Ups 10/7 Barbell Strict Press (Challenging Weight) 16 Lunges

MAIN WOD M-1: 20:00 EMOM Odd: Split Squat 5 Each Leg (May Hold DBs on sides to add weight) Even: 2-5 Reps Strict Chin Ups (May Add Weight if 5 is easy) M-2: For Time: 21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65# 63-54-45-36-27-18-9 Double Under --14:00 Time Cap-- L2: Should-to-Overhead 75#/55# Double Under Attempts L1: Shoulder-to-Overhead 65#/45# 2x Single Unders FITNESS CLASS F-1: 20:00 EMOM Odd: Split Squat 5 Each Leg (May Hold DBs on sides to add weight) Even: 2-5 Reps Strict Chin Ups -> Scale to 5 Challenging Ring Rows F-2 For Time: 21-18-15-12-9-6-3 DB Shoulder to Overhead (Heavyish) Assault Bike Calories --18:00 Time Cap-- WEIGHTLIFTING Clean from Blocks (Right above knee) 3 @ 65%

MAIN WOD M-1: Power Snatch 2-2-2, 3x2 M-2: As Far As Possible in 12:00 of: 10 Power Snatch, 95#/65# 10 Burpee Box Jumps 24"/20" 20 Power Snatch 20 Burpee Box Jumps 30/30, 40/40, 50/50...etc L2: Power Snatch 75#/55# Box Jumps 20"/18" L1: Power Snatch 65#/45# Box Step Ups FITNESS CLASS F-1: Power Snatch 2-2-2, 3x2 F-2: As Far As Possible in 12 Minutes 10 DB Power Snatch (Moderate Weight) 10 Burpee 20 DB Power Snatch 20 Burpee 30/30, 40/40, 50/50...etc F-3: Accumulate 40 Hollow Rocks

MAIN WOD M-1: Deadlift 3 Sets of 5 @ 70% or Higher 2 Sets of 5 @ 10% Less Than Heaviest Set M-2: 5 Rounds For Time: 15 Kettlebell Swings, 55/35 10 Chest-to-Bar Pullups --12:00 Time Cap-- L2: 5 Rounds For Time: 15 KB Swings 35-45/25 10 Pull Ups L1: 5 Rounds For Time: 15 KB Swings 25/18 10 Banded or Jumping Pull Ups FITNESS CLASS F-1: Deadlift 5-5-5-5-5 F-2: 5 Rounds For Time: 20 Box Jumps 10 Pull Ups --15:00 Time Cap-- F-3: 2xME Plank Hold (Rest as needed)

MAIN WOD M-1: Back Squat 3 Sets of 5 @ 70-75% or Higher Then 2x5 @ 10% Less Than Heaviest Set M-2: For Time: 5 Thrusters, 145#/100# 15 Wall Ball, 20#/14# to 10'/9' 10 Thrusters 30 Wall Ball 15 Thrusters 60 Wall Ball --15:00 TC-- L2: Use 65% of Clean for Thruster Weight FITNESS CLASS F-1: Back Squat Build to a Heavy Set of 5 Then 2 Down Sets F-2: 14:00 AMRAP 20-15-10 Calorie Row Air Squat Sit up WEIGHTLIFTING Snatch from the Blocks (right above knee) 3 @ 65% 3 @ 70% 2x2 @ 75% 3x2 @ 80%

Spc. James Holmes, 28, East Grand Forks, Minn. Died May 8, 2004, in Landstuhl, Germany, from wounds suffered May 3 when a roadside bomb exploded while he was on vehicle patrol. Assigned to the North Dakota National Guard's 141st Engineer Combat Battalion. 100 Double Unders 75 Dumbbell Snatch, 70#/50#, alternating 100 Double Unders 50 Calorie Row 100 Double Unders

MAIN WOD M-1: 20:00 EMOM 1 Cluster *Start at 50% of 1 RM Clean M-2: 4 Rounds: Near Maximal Effort 500m Row + Max Effort Set of T2B --Rest 2:00 Between Rounds-- *Scale to Max Effort Feet Above Waist *Max Effort Hollow Rock Hold

MAIN WOD M-1: Front Rack Lunges Build to a Heavy Set of 8 (4 Each Leg) Then 2 Sets of 8@90% M-2: For Time: 24-20-16 DB/KB Step Ups 50-55#/30-35# (Hold Like Farmers Carry) 9-6-3 Bar Muscle-Up 3-2-1 Rope Climb, 15' Ascent --20:00 TIME CAP--

MAIN WOD M-1: Snatch w/ Pause Below the Knee + Snatch Balance Build in Weight (Technique focus) M-2: For Time: 1 Mile Run :90 Second Rest “Isabel” 30 Snatches for Time 135/95 Score is Total Time --20:00 TIME CAP-- L2: 1 Mile Run :90 Seconds Rest 30 Snatches 95#/65# L1: 800m Run :90 Seconds Rest 30 Snatches 75#/55# FITNESS CLASS F-1: High Hang Snatch + Low Hang Snatch Build in Weight (Technique Focus) F-2: For Time: 800m Run or 1000m Row 30 Burpees to target 1000/800m Row 20:00 TIME CAP *Lower running distance if needed WEIGHTLIFTING Clean Pull + Power Clean Work to heavy single, then 3x1 Power clean @ 90% of that weight, 2x2 @ 85%, 2x3 @ 80%

MAIN WOD M-1: Split Jerk Build to a Heavy Set of 3 Then 3x3 @90% M-2: 16:00 AMRAP With a Partner 12-9-6 Shoulder-to-Overhead, 145#/100# 12-9-6 Chest-to-Bar Pullups Partner A performs 12 shoulder-to-overhead. Then Partner B performs 12 shoulder to-overhead. Partner A performs 12 chest-to-bar pullups. Then Partner B performs 12 chest-to-bar pull-ups. Rest while your partner works. L2: S2OH 115#85# Pullups L1: 75#/55# Jumping Pullups FITNESS CLASS F-1: Split Jerk Build to a Heavy Set of 3 Then 3x3 @90% F-2: 16:00 AMRAP With a Partner 12-9-6 Box Jumps 12-9-6 Pullups Partner A performs 12 shoulder-to-overhead. Then Partner B performs 12 shoulder to-overhead. Partner A performs 12 pullups. Then Pa

MAIN WOD M-1: Overhead Squat Build to a Heavy Set of 8 Then 2 Down Sets of 8 @90% M-2: 3 Rounds For Time: 20 Kettlebell Swings 70/55 100 Double Unders L2: 3 Rounds For Time 20 KBS 55/35 Double Unders for 90 Seconds L1: 3 Rounds For Time 20 KBS 35/25 100 Single unders FITNESS CLASS F-1: Overhead Squat 5 Challenging Sets of 3 F-2: 12:00 AMRAP 3,6,9,12, etc. Push Ups Lunges x2 (3 Each leg, 6 Each Leg, and so on) Sit Ups

MAIN WOD M-1: Hang Clean 5 Sets of 3 *Start @70-75% of clean *Build as able TIMECAP: 20:00 M-2: 7 Rounds For Time: 7 Hang Squat Cleans, 95#/65# 7/5 Assault Bike OR 10/7 Row Calories FITNESS CLASS F-1: Hang Clean 5 Sets of 3 Challenging Weights F-2: 7 Rounds: 10 Wall Balls 1 Shuttle Run (Out the door to the end of the building back to the other end of the building.) WEIGHTLIFTING Pause Snatch (3 count pause at knee) 3x1 @ 70% 2x1 @ 75% 2x1 @ 80% 2x1 @ 85% Snatch High Pull (focus on keep bar close) 5x2 @ 75%

MAIN WOD M-1: AMRAP 30 w/Partner 5 Pullups 10 Pushups 15 Squats 300m Run w/Medicine Ball Partner A does 5 Pullups, then Partner B does 5 Pullups. Partner A does 10 pushups, then Partner B does 10 Pushups. Partner A does 15 squats, then Partner B does 15 squats. Then Partner A and B complete the run together, trading off the medicine ball as necessary/desired. M-2: 100/75 Cal Row or Bike For Time --15:00 Time Cap--

MAIN WOD & LEVEL 1 FITNESS A) Deadlift 8RM B) Dakota Games Qualifier Event 4 Open/Masters 35-39/Masters 40-49 AMRAP 6:00 20 Deadlifts 245/165# 100 Double Unders 20 Ring Muscle ups *Tiebreak after Double Unders​ Masters 50+ AMRAP 6:00 20 Deadlifts 185/125# 60 Double Unders 20 Chest to Bar Pull ups *Tiebreak after Double Unders ​ Teens 16-17 AMRAP 6:00 20 Deadlifts 225/145# 100 Double Unders 20 Ring Muscle ups *Tiebreak after Double Unders ​ Teens 14-15 AMRAP 6:00 20 Deadlifts 155/105 100 Double Unders 20 Ring Muscle ups Scaled Open/ Scaled Masters 35-39/Scaled Masters 40-49 Divisions AMRAP 6:00 20 Deadlifts 155/105# 100 Single Unders 20 Pull ups *Tiebreak after Single unders ​ Scaled Masters

MAIN WOD M-1: Back Squat 10RM, then 90%x10x2 M-2: For Time: 20 Dumbbell Squat Snatch 45-55/25-35 40 Box Jumps, 24"/20" 20 Dumbbell Squat Snatch 40 Box Jumps, 24"/20" L2: Lower box height Scale to moderately heavy weight on DB SS L1: Step ups DB Power Snatch (heavy-ish) LEVEL 1 FITNESS F-1: Back Squat 10-10-10-10 F-2: For time: 20 Burpees Run 400m 20 KB Snatch (left arm, from hang) 20 KB Snatch (right arm, from hang) Run 400m 20 Burpees WEIGHTLIFTING Jerk Balance 90-105% x 3x5 Clean & Jerk EMOM: 3x60% 3x65% 6x3x70%

I often get messages asking which classes are best for beginners. The great new is, CrossFit Fargo has a TON of classes that are designed for beginners - no experience or certain level of fitness necessary! Training at CrossFit Fargo is the best way to get in shape because we teach you everything you need to know in order to be safe and get an awesome workout in. Our classes are fun, challenging and full of encouraging people. We utilize compound functional movements so that you can get the most out of your time in the gym. If you think you'd like to come try out a class, send me an email at jessica@crossfitfargo.com and I will hook you up with a free trial pass. Women's HIT (High Intensity

MAIN WOD & LEVEL 1 FITNESS MAIN WOD Warmup: Handstand Progression, Weighted Toes to Bar/Yoga Block LEVEL 1 FITNESS Warmup: Skill practice on Power Cleans, Toes to Bar/Knee Raises, Strict Push ups Open/Masters 35-39/Masters 40-49/Teens 16-17 AMRAP 16:00 Row 60 Calories 40 Wall Ball Shots 20/14# to 10/9' Target 30 Power Cleans 115/85# 40 Toes to Bar 30 Handstand Push ups *Tiebreak after Toes to Bar Masters 50+ AMRAP 16:00 Row 60 Calories 40 Wall Ball Shots 20/14# to 10/9' Target 30 Power Cleans 95/65# 40 Toes to Bar 30 Push Press 95/65# *Tiebreak after Toes to Bar ​ Teens 14-15 AMRAP 16:00 Row 60 Calories 40 Wall Ball Shots 14/10# to 10/9' Target 30 Power Cleans 75/55# 40 Toes to Bar 30 Han

Announcements: This week we will be complete the Dakota Games online qualifier workouts in class. Athletes who have signed up for Dakota Games, you can use your coach as your judge, or if the coach chooses to run class in heats, then you might have your own personal judge! Scores are due April 19th 7pm. Dakota Games is a fun local comp held at the Veteran's Memorial Arena June 24 & 25. We get to host Crossfitters from around the region for the weekend and show them what Fargo is all about! This will be our 4th year of Dakota Games, and Melissa Sather and Thuy Le have been doing an incredible job planning the event this year. Sign up and submit scores at https://compete.scoredrx.com. Fun fact