M1: Clean Complex Option A: 2 Clean + 1 Jerk 2x1@75% 3x1@80% Option B: 1 Power Clean + 1 FS + 1 Jerk 2x2@70% 3x1@75% Option C: 1 Hang Clean + 1 FS + 1 Push Press Start at RPE 5 and build as for and position allows M2: "Choose Your Fate" For Time 45 Cal Bike 45 Thrusters Option A: Thruster 115/85 Option B: Thruster 95/65 Option C: Thruster 75/55

The coldest day in decades doesn’t mean you can’t get a workout in! Stay home and warm up with these At Home WODs

Does the cold weather have you stuck inside? Beat the cold-weather blues by taking 20 minutes to warm up with one of Coach Michael's at-home WODs. Be sure to check out all four! It's even better if you can get your friends or family to join in the blood-pumping fun.

M1: 6 Sets: 8 DB Bench - Build 8 DB Split Squat Per side - Build M2: "Chunk! No Captain Chunk!" 8 RFT Option A: 250m Row 6 Single Arm DB CJ 70/50 6 Single Arm DB CJ 10 Wallball 30/20 Option B: 250m Row 6 Single Arm DB CJ 50/35 6 Single Arm DB CJ 10 Wallball 20/14 Option C: 250m Row 6 Single Arm DB CJ 35/20 6 Single Arm DB CJ 10 Wallball 14/10

M1: Snatch Complex Option A: 1 Hang + 1 Snatch 2x1@75% 3x1@80% Option B: 1 Power + 1 OHS 2x2@65% 3x1@70% Option C: 3 Hang Muscle Snatch + 3 OHS or 6 OHS Lunge Build from empty bar, increase as form allows M2: "Just hold on we're going home..." 10 Min AMRAP Option A: 6 KB Snatch Right Side 70/53 50ft Overhead Walk 12 TTB 6 KB Snatch Left Side 50ft Overhead Walk Option B: 6 KB Snatch Right Side 53/35 50ft Overhead Walk 12 K2E/Knee Raise 6 KB Snatch Left Side 50ft Overhead Walk Option C: 6 KB Snatch Right Side 35/25 50ft Overhead Walk 12 Straight Leg Sit up 6 Kb Snatch Left Side 50ft Overhead Walk

Sunday HERO WOD Major Alan R. Johnson, 44, of Yakima, Washington, died January 26, 2007, in Balad, Iraq, of wounds suffered when an improvised explosive device detonated near his Humvee at Muqdadiyah, Iraq, the same day. He was assigned to the 402nd Civil Affairs Battalion, Tonawanda, New York. Johnson first entered the Army October 31, 1980, as a North Dakota Army National Guardsman specializing in Army engineering. He enlisted into the Army National Guard for a five-year tour, earning his commission as a second lieutenant in 1986. 50 Push Press 95/65 150 Double Unders 50 SDLHP 95/65 100 Situps MAIN WOD M1: Pull Complex - 14 Min Clock Option A: 4 Deadlift 4 Power Clean 4 Hang Squat Clean Bu

M1: Overhead Strength Option A: 5 Sets: 3 Reps @75-80% 3rm Option B: 5 Sets: 2 Reps OHS @3130 Tempo Only Build as Position and Posture allow Option C: 5 Sets: 50ft Mixed Overhead Carry per side 10 Overhead Lunge w/empty bar M2: "Row with ya crew" 20 Min AMRAP Partners Share work evenly Option A: 1000m Row 40 Burpee over rower 40 DB Push Press 50/35 per hand 80 DU Option B: 1000/800m Row 40 Burpee 40 Push Press 95/65 80 DU/220 SU Option C: 800m Row 30 Burpee 30 Push Press 75/55 200 SU

M1: Muscle up + Kip Work Option A: 15 Min AMRAP Not for rounds 3/1 RMU 3 Strict Dip 10 Hollow Rock Option B: 15 Min AMRAP Not for rounds 5 Scap Pull up 5 Kip Swing 5 Kipping Pull up 10 Hollow Rock *Scale this as much as needed* Option C: 15 Min AMRAP Not for rounds 5 Scap Pull up :15 Active Hang 5 Kip Swing 20 Hollow Hold M2: "Started From the Bottom" For Time 21-15-9 Option A: Squat Clean 115/85 C2B Option B: Squat Clean 95/65 Pull up/Banded Pull up Option C: Squat Clean/FS 75/55 Jumping Pullup/Ring Row

Choosing my own husband for an athlete profile isn't so much husband favoritism as it is poor planning on my part. But this guy is a little erratic on his gym attendance so I thought it would be good to give everyone a little more info on Mr. Tuck Your Sweatpants Into Your Socks. 1. How long have you been doing CrossFit? 7 years 2. What was your fitness/athletic background before starting CrossFit? I was a multi-sport high school athlete with an awesome strength and speed program. After high school I played DIII football at Knox College in Galesburg, Illinois. 3. What is your day job? I am the Offensive Coordinator at Concordia College. 4. What are your hobbies/interests other than CrossFit

M1: Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C; 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "Buns & Guns" 12 Min AMRAP Option A: 250m Row 4 DB Power Clean 70/50 per hand 8 Front Rack DB Lunge Option B: 250m Row 4 DB Power Clean 50/35 per hand 8 Front Rack DB Lunge Option C: 250m Row 4 DB Power Clean 35/20 per hand 8 Front Rack DB Lunge

From Driven Nutrition's Jason Rule: BCAA’s or Branched Chain Amino Acids are three all star Essential Amino Acids (EAA) that get their name from their fork or branch like structure. Leucine, Isoleucine, and Valine are becoming well known for intra or pre-workout supplementation. We want to give you our top reasons why they should be on your must have list. WORKOUT STRONGER AND LONGER BCAA’s start being special the moment they hit the body. They are spared by the liver and sent directly to the muscle tissue where they can be used as fuel during workouts. The longer and more intense your workout the more BCAA’s will be called on and used as fuel. While there is no stimulant effect, users often

3....2....1..... Its Time to SHINE 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 22rd, 2018 at CrossFit Fargo and we CANNOT WAIT! This event consists of five nights of local competition to start and finish the qualifiers. Athletes will be competing from all around the WORLD to be among the those to attend the CrossFit Games and to become Fittest in the World . For the Majority of People (especially for some like me), it is a chance to showcase how far you have come in the past year or years and have a GREAT TIME. So what is FRIDAY NIGHT LIGHTS and the CROSSFIT OPEN After Pre-Registration ends

M1: Sumo Deadlift Option A: 3 Sets: 10 Reps @65% 3rm Option B: 3 Sets: 10 Reps @60% 3rm Option C: 3 Sets: 10 Reps @RPE 6 M2: "Rocket Fuel" 2 Rounds Round 1: 4 Min AMRAP Rest 4 Mins Round 2: 6 Min AMRAP Option A: Round 1: 30 Cal Bike w/remaining time AMRAP Power Snatch 75/55 Round 2: 30 Cal Bike w/remaining time AMRAP Power Snatch 115/85 Option B: Round 1: 30/25 Cal Bike w/remaining time AMRAP Power Snatch 75/55 Round 2: 30/25 Cal Bike w/remaining time AMRAP Power Snatch 95/65 Option C: Round 1: 25/18 Cal Bike w/remaining time AMRAP Hang Power Snatch 45/35 Round 2: 25/18 Cal Bike w/remaining time AMRAP Power Snatch 65/45

M1: Bench + KB Swing Option A: 6 Sets 1:00 Min Max Rep Bench 135/95 Rest :30 1:00 Min Max Rep KB Swing 70/53 Rest :30 Option B: 1:00 Min Max Rep Bench 95/65 Rest :30 1:00 Min Max Rep KB Swing 53/35 Option C: 1:00 Min Max Rep DB Bench 35/25 per hand Rest :30 1:00 Min Max Rep KB Swing 35/25 M2: "Machine Gun Kelly" For Time Option A: 100 DU 50 TTB 100 DU 50 Box Step up 24/20" 100 DU 50 Cal Row Option B: 100 DU/300 SU 50 K2E/Knee Raise 100 DU/300 SU 50 Box Step up 20" 100 DU/300 SU 50/42 Cal Row Option C: 150 SU 50 Straight Leg Sit up 150 SU 50 Box Step up 150 SU 50/40 Cal Row

In Getting Things Done, David Allen explains a principal called 'mind like water' in which he encourages people to give things the appropriate amount of energy. In karate, there is an image that's used to define the position of perfect readiness: "mind like water." Imagine throwing a pebble into a still pond. How does the water respond? The answer is, totally appropriately to the force and mass of the input; then it returns to calm. It doesn't overreact or underreact. The power in a karate punch comes from speed, not muscle; it comes from a focused "pop" at the end of the whip. It's why petite people can learn to break boards and bricks with their hands: it doesn't take calluses or brute str

M1: Front Squat Option A: 6 Sets: 2 Reps @80% Option B: 6 Sets: 2 Reps @70-75% Option C: 6 Sets: 2 Reps @RPE 7 @3331 Tempo M2: "Gainz on repeat" Work to Rest AMRAP 3 Rounds - Rest 3 Mins between Option A: 3 Min Max Cal Bike 2 Min Max Squat Clean 185/125 1 Min Bax Bar Facing Burpee Option B: 3 Min Max Cal Bike 2 Min Max Squat Clean 135/95 1 Min Max Bar Facing Burpee Option C: 3 Min Max Cal Bike 2 Min Max Goblet Squat 53/35 1 Min Max Rep Burpee

Sunday HERO WOD SSGT Kenneth W. 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. 14 MIN AMRAP 20 Deadlifts 185/115 20 Pushups 50 Double UndersS M1: Clean Complex Option A: 2 Clean + 1 Jerk 2x2@70% 6x1@75% Option B: 1 Power Clean + 1 FS + 1 Jerk 2x2@65% 6x1@70% Option C: 1 Hang Clean + 1 FS + 1 Push Press Start at RPE 5 and build as for and position allows M2: "Why can't we be friends?" For Time Partners: 10 RFT Option A: 3 Rope Climb 15' 10 Hang Clean + Push Jerk

M1: Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C: 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "Just keep chipping" 20 Min AMRAP Option A: 12 Power Snatch 135/95 12 Bar over burpee 24 DU 12 C2B 12 Cal Row Option B: 12 Power Snatch 95/65 12 Bar over burpee 24 DU/72 SU 12 Pull up/Banded Pull up 12 Cal Row Option C: 12 Power Snatch 75/55 12 Burpee 48 SU 12 Jumping Pull up/Ring Row 12 Cal Row Open Prep Class @ 8:30am This class is for Cro

M1: 6 Sets: 8 DB Bench - Build 8 DB Split Squat Per side - Build M2: "Where's your legs LT Dan?" W/R 6 Rounds - 1:30 ON 1:30 OFF AMRAP Option A: 14/12 Cal Bike Max Rep Box Step up with remaining time Option B: 12/10 Cal Bike Max Rep Box Step up with remaining time Option C: 10/8 Cal Bike Max Rep Box Step up with remaining time

I caught up with up with our Golden Boy Ryan Daniel to learn a little more about him and what he does in and outside of the gym! This early bird has been with CFF since 2014 and he has been a great asset to our community ever since! 1. How long have you been doing CrossFit as an athlete? 6 Years. 2. How long have you been coaching? 5 Years 3. What are your coaching credentials (level 1,2 3 etc and extra certifications) CFL1, CF Power Lifting Seminar, CF Olympic Lifting Seminar, CF Endurance Seminar, OPEX Assessment & Program Design 4. What class times do you usually coach? 5:30 & 6:30 am once to twice a week. 5. What was your fitness/athletic background before starting CrossFit? I participat