Box Briefs: Labor Day Schedule Monday 9/4 Classes Will Be At: 8:30am, Noon, 4:00pm, 5:30pm No Other Classes MAIN WOD M-1: Back Rack Lunge 5 Sets of 10 M-2: For Time: 40-30-20-10 Box Jumps 24/20 Med Ball Sit ups L2: 40-30-20-10 Box Jumps/Step ups Abmat Sit ups L1: 30-20-10 Box Jumps/Step ups Abmat Sit ups Extra Credit: 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Chest-to-Bar Pullup 2) Strict Pullup 3) Pullup Negative 4) Self-Assisted Pullup (box) 5) Ring Row FITNESS CLASS F-1: Back Rack Lunge 5 Sets of 10 F-2: For Time: 120-80-40 SU 30-20-10 Sit ups (Advanced: with Plate Overhead) WEIGHTLIFTING W: Bike 5:00 Front Rack Mobility 2 sets

I am excited to introduce a new series of skill workshops called the Fall Performance Series. The purpose of these workshops is to help athletes develop the technique and strength necessary for success in particular skills. You can expect to be working drills throughout the whole class, so come prepared to sweat! Most of the workshops are limited to 10 athletes, and no prerequisites are necessary. We will break into smaller skill groups in order to give athletes the best drills and practice time for their skill level. For the most part, you can expect a 1:5 Coach/Athlete ratio. Fall Performance Series Schedule: Sunday 9/17 1:00pm - Ring Muscle ups $10 Practice new muscle up drills and work t

MAIN WOD M-1: 15:00 EMOM 1 Clean & Jerk *Start at 70% *Add weight every 2-4 reps *Aim for no misses M-2: 15:00 AMRAP 10 Push Press 135/95# 10 Toes-to-Bar 10 Front Squats 135/95# 10 Pull ups L2: 15:00 AMRAP 10 Push Press 115/75# 10 Knee Raises 10 Front Squats 115/75# 10 Jumping Pull ups L1: 15:00 AMRAP 10 Push Press 75/55# 10 Toes to Post 10 Front Squats 75/55# 10 Ring Rows Extra Credit: Run 1-2 Miles FITNESS/Women’s HIT Club F-1: Pull up Progression F-2: 15:00 AMRAP 10 Push Press 10 Knee Raises/Toes to Post 10 Front Squats 10 Pull ups/Jumping Pull ups/Ring Rows

MAIN WOD W: Handstand Progression M-1: "Diane" 21-15-9 Deadlift 225/155 Handstand Push ups L2: 21-15-9 Deadlift 50-60% of 1RM Modified HSPU L1: 21-15-9 Deadlift 50-60% of 1RM Push ups M-2: Behind the Neck Strict Press 4 Sets of 5 @ X131 Tempo Extra Credit: 4 sets: 10 V-ups 20 Tuckups 30 Hollow Rocks FITNESS CLASS F-1: 21-15-9 Deadlift KB Push Press F-2: DB Shoulder Press 4 Sets of 5 @ X131 Tempo

MAIN WOD M-1: 15:00 EMOM 1 Power Clean *Start at 60% *Add weight every 2-4 successful reps *Aim for no misses M-2: 15-12-9 Assault Bike or Row Calories Double KB/DB Front Squat (Heavy) L1: 15-12-9 Assault Bike or Row Calories Goblet Squat Extra Credit: 3 Sets, Not for time: 20 Back Rack Walking Lunges 10 Single arm DB Rows/ Side :30 - :45 Superman Hold FITNESS CLASS M-1: 10:00 EMOM 3 Power Cleans M-2: 30-24-18 Kettlebell Swings Goblet Squats WEIGHTLIFTING W: 3 sets: 8 Half kneeling press/side 8 Good mornings 8 OHS W-1: Power Snatch 15x1 EMOM Start at 60% of Full Snatch Add Weight every 2-4 reps W-2: Snatch 3 Position Lift Off 3x3 @ 75-90% of 1RM Snatch

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. 7 Rounds for Time 3 Forward Rolls 5 Wall Walks 7 Toes to Bar 9 Box Jumps

MAIN WOD M-1: 4 Rounds for time 25 Push Presses 95/65 50/40 Calorie Row 100 DU L2: 75/55# 50 DU L1: 45/35# 30 Calorie Row 100 SU Extra Credit: Front Squat 3RM

MAIN WOD M-1: Power Snatch 15x1 EMOM Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2 Reps 7-12: Work at athlete's discretion between 75-82.5% M-2: For Time: 50 Butterfly Sit-Ups 50 Dumbbell Snatch, moderately heavy, switch arms every 10 reps 50 Dumbbell Overhead Squats, moderately heavy, switch arms every 10 reps 50 Toes-to-Bar L2: Knee Raises L1: 30 Sit ups 30 DB Snatch 30 Goblet Squats 30 Toes to Post TIMECAP: 22:00 Extra Credit: 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Ring Dip @ 31X1 Tempo 2) Strict Ring Dip 3) Ring Dip Negative 4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support HIT H-1: Overhead Squat 3-3-3, 3x3 H-2: For Time: 5

MAIN WOD M-1: 2 Rounds: Assault Bike 75/60 Calories Row 75/60 Calories Run 1 Mile L2: Bike 40 Calories Row 40 Calories Run 800m L1: Bike 30 Calories Row 30 Calories Run 400m Extra Credit: 4 Sets: 10 V Ups 20 Tuck Ups 30 Hollow Rocks FITNESS F-1: 3 Rounds For time: Row 250m Run 200m Row 500m Run 400m F-2: 4 sets: 10 Tuck ups 20 Russian Twists (med ball) 30 Flutter Kicks (hold med ball)

MAIN WOD M-1: Power Clean 15x1 EMOM Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2 Reps 7-12: Work at athlete's discretion between 75-82.5% M-2: AMRAP 20: 10 Clean & Jerks, 115#/75# 10 Chest-to-Bar Pullups 0:30 Rest L2: 95/65# Pull ups L1: 65/45# Jumping Pull ups Extra Credit: 3x10 Single Arm Kettlebell Z-Press Dicks Press (empty bar) Lateral Raise (5-10#) FITNESS/Women's HIT Club F-1: Power Clean 10x3 EMOM F-2: AMRAP 20: 10 Clean & Jerks (light) 8 Pull ups 0:30 Rest

MAIN WOD M-1: Split Jerk 15x1 EMOM Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2 Reps 7-12: Work at athlete's discretion between 85-92.5% M-2: AMRAP 12: 10 Handstand Pushups 10 One Legged Squats, alternating L2: Modified HSPU Pistols with assistance L1: Box HSPU or DB push press Lunges Extra Credit: Assault Bike or Row: Resting while Partner Works, or 1:1 50/40 Calories 40/30 Calories 30/20 Calories 20/10 Calories FITNESS F-1: Split Jerk 10x3 EMOM F-2: AMRAP 12: 10 DB Push Press 10 Lunges (advanced, double KB Front Rack)

Each day this week, you will notice "extra credit" listed after the Main WOD. Extra credit is completely optional, and you can do it on your own before or after class. I have noticed a lot of people expressing interest in taking their training to the next level in preparation for the 2018 CrossFit Games Open. This extra work will help you develop your strength, endurance, stamina, and gymnastics skills. A few guidelines: 1. Floor space and equipment is prioritized for athletes in a class. Please utilize the back gym/platforms/outdoor space whenever possible. 2. Be courteous to those in class, and keep your noise level to a minimum. Don't be a distraction. 3. When in doubt, ask a coach. 4. Cl

Arm Pfc. Jonathon Yanney, 20, of Litchfield, Minn.; assigned to the 1st Battalion, 17th Infantry Regiment, 5th Stryker Brigade Combat Team, 2nd Infantry Division, Fort Lewis, Wash.; died Aug. 18 in Arghandab, Afghanistan, of wounds sustained when an improvised explosive device detonated near his unit. 5 Rounds 30 Double Unders 20 Clean and Jerks 95/65 10 Cal BIke

MAIN WOD M-1: Back Squat 3 Sets of 2 at Moderate Weight M-2: For time: 150 Single-unders 20 Bar Muscle-ups 10 Squat Cleans, 115#/75# 150 Single-unders 15 Bar Muscle-ups 15 Squat Cleans, 115#/75# 150 Single-unders 10 Bar Muscle-ups 20 Squat Cleans, 115#/75# 150 Single-unders L2: 15/10/5 Bar MU 95#/65# L1: Jumping Bar MU or Ring Rows 75#/55#

MAIN WOD M-1: Deadlift Build to a Heavy Set of 5 Superset with 8/5 Pushups M-2: 20:00 AMRAP 10 DB Squat Cleans 50#/35# 15 Pullups 20 Box Jumps 24"/20" L2: 30-40#/15-25# 20"/12-18" L1: 25#/10# Banded Pullups Box Step Ups

MAIN WOD M-1: Clean and Jerk 12:00 EMOM Build to a Heavy Single *Aim for no misses M-2: For Time: 30 Burpees 20 Dumbbell Snatch, moderately heavy, alternating 100' Double Kettlebell Front Rack Walking Lunge, 55#/35# M-3: Run 8:00 EMOM a) 200m Sprint b) Rest FITNESS CLASS F-1: Clean and Jerk 12:00 EMOM F-2: 3 Rounds 10 Burpees Lunge (Down and Back) 200m Run WEIGHTLIFTING Bike 5:00 Leg Swings 10 each way 3 sets: 10 Scap Pull ups 10 Snatch Grip Push Press 5 Perfect Burpees Snatch Balance 12x2 EMOM Low Hang Snatch 12x1 EMOM Start at 70%

MAIN WOD W: 12:00 EMOM alt. a) 8 Half Kneeling Press/Side b) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke) c) 3 x 0:05 Passive Hang + 0:05 Retracted Hang M-1: 15:00 Pullup Volume Accumulation 1) Strict Chest-to-Bar Pullup 2) Strict Pullup 3) Pullup Negative 4) Piked Assisted Pullup 5) Ring Row M-2: 20:00 AMRAP 10 Single Arm Dumbbell Push Press, left arm 10 Single Arm Dumbbell Push Press, right arm 500m Row FITNESS CLASS F-1: 15:00 Pullup Work Learn Hollow Superman Practice Kipping/Banded Pullups Learn Pullup Negatives F-2: 20:00 AMRAP 10 Single Arm Dumbbell Push Press, left arm 10 Single Arm Dumbbell Push Press, right arm 500m Row

Power Plate Meals makes fast, fresh and healthy meals that are a gourmet alternative to the normal meal prepped foods. Power Plate Meals is now offering free meal delivery to CrossFit Fargo! Place your order online by midnight on Saturdays. Your order will be delivered to CFF that Monday! Orders will be labeled and placed in the CFF refrigerator for you to pick up at your convenience. Ordering instructions to get free delivery to CFF: 1. Go to powerplatemeals.com 2. Select your meals. 3. Put CrossFit Fargo delivery in the notes. 4. Select pick-up at South Fargo Store Front for your delivery option. 5. Complete your purchase!

MAIN WOD M-1: Front Squat 3 Sets of 2 at Moderate Weight M-2: For Time: 18 Thrusters, 115#/75# 800m Run 18 Thrusters, 115#/75# L2: Use thruster weight you can complete 18 reps in no more than 2 sets. L1: 600m Run FITNESS CLASS F-1: Front Squat 3 Sets of 2 at Moderate Weight F-2: For Time: 18 Thrusters 600m Run 18 Thrusters *Use weight you can complete thrusters in no more than 2 sets.

MAIN WOD M-1: Snatch 12:00 EMOM Build to a Heavy Single *Aim for no misses M-2: 5 Rounds For Time: 10 Kettlebell Swings 70#/55# 2/1 Rope Climbs 40 Double Unders L2: 55#/45# 12ft 25 DU L1: 45#/25# 6/3 Walk Ups 80 Single Unders FITNESS CLASS F-1: Snatch 12:00 EMOM F-2: 10:00 Rope Climb Learning/Practice F-3: 10:00 AMRAP 10 KB Swings (Unbroken Weight) 1 Rope Climb (As high as able, or 3 Walk Ups) 40 Single Unders WEIGHTLIFTING 2 sets: 8 Split Press 10 Banded Steps Front/Back Left/Right 8 Good mornings 8 Back Squats Split Jerk Work up to Heavy Single Clean 85%x1x6