Athlete Spotlight: Ashley Overby

We are excited to introduce our Spotlight Athlete, Ashley Overby! Ashley typically goes to the 5:30pm and 7:30pm classes and works out 4-5 times per week. Ashley lives in Fargo and works for the farm auction company Steffes. Ashley was inspired to start CrossFit by her friend - and current CFF athlete - Amber A. Ashley started in Boot Camp in June 2020. She initially started with goals to lose weight and become stronger. Ashley says, "I have always had a gym membership but had no idea what to do with weights. My idea of a workout was 45 minutes walking on an elliptical." She remembers her first day of Boot Camp.. "My first session of boot camp was amazing. I remember being so terrified to st

Training for the Sport of Fitness

The CrossFit Games recently announced that the next Open is scheduled for the Spring of 2021. This is welcome news for athletes who haven't had a competitive event to train for in quite some time. The CrossFit Open is a global fitness competition that spans five weeks. Over the course of the Open, five workouts are released, complete with Rx and Scaling options. Athletes complete the workout at their home gym and submit scores online. Scores are then ranked amongst over a 100,000 other athletes and determine who qualifies for the next level of competition. The beauty of the Open is the standard. All athletes are held to the same standards of movement, allowing an athlete to truly assess thei

Athlete Spotlight: Ray Osorio O'pry

Say hello to Ray Osorio O’pry, 22, from Fargo, ND. Ray moved to North Dakota from Arkansas in 2014 and works for U.S. Bank and is a Combat Medic in the North Dakota Army National Guard. Ray is a focused guy, always willing to put in the extra work on technique and reaching toward his goals – usually with a smile on his face. You’ll catch him as a part of the evening crew about 4 times per week. Ray started at CrossFit Fargo in July 2020 in the Incubator with two goals: to start a healthier lifestyle for himself and to prepare for the physical demands of being in the military. His hard work has been paying off – Ray recently had his first drill weekend and reported feeling confident in taking

How to use the Rate of Perceived Exertion (RPE) Scale

CrossFit Fargo utilizes strength training based on Rate of Perceived Exertion (RPE) versus your standard prescribed percentages. The purpose of this article is to educate you on the WHY and HOW we use the RPE scale in training. What is the RPE Scale? The Rate of Perceived Exertion Scale is a numeric scale from 1-10 that helps athletes gauge their intensity or exertion during exercise or training. It helps you gauge how an exercise feels, and provides a way to self-assess the quality of movement at a particular time during training. It's important to note the difference between exercise and training. Exercise is moving your body to burn calories and improve health. Training is exercising acco

Roasted Spaghetti Squash

Roasted Spaghetti Squash Spaghetti squash is a great substitute for pasta! Add your favorite sauce and protein for a balanced meal. Course: Side Dish Prep Time: 5 minutes Cook Time: 45 minutes Total Time: 50 minutes Ingredients 1 medium spaghetti squash about 4 pounds 1 tsp olive oil 1 pinch salt Instructions Heat oven to 400 F. Slice squash in half lengthwise and scoop out seeds. Drizzle halves with olive oil and rub in. Season with salt. Place squash cut side down on baking sheet and roast until tender (about 45-50 minutes). Use a fork to scrape out “spaghetti" squash.

Buddha Bowl (Vegetarian)

Buddha Bowl View more Healthy Vegetarian Recipes (click link and scroll down) Servings: 4 Ingredients 1.5 cups brown rice cooked 1 head broccoli chopped 2 sweet potatoes medium 1 tbs. olive oil 1/4 tsp. sea salt 1/4 tsp. paprika 1/4 tsp. black pepper 1/4 tsp. garlic powder 1/2 cup frozen edamame 1/2 cup purple cabbage sliced thin 1 tbs. Tahini Power Sauce (see separate recipe) Instructions Preheat oven to 350 degrees. Line baking sheet with tin foil and add sweet potatoes, chopped into bite size pieces. Drizzle with olive oil and seasonings. Place in oven and roast for 35-40 minutes As potatoes are cooking, cook brown rice according to package directions. Next, add 1 TBSP olive oil to a medi

Cheesy Beef and Broccoli Bake

Cheesy Beef and Broccoli Bake Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Servings: 4 servings Ingredients 1 lb lean ground beef 93/7 1 large head broccoli about 5 cups chopped 1 large container frozen garlic mashed cauliflower about 2.5 cups 1/2 cup low fat shredded cheddar cheese 1 tsp garlic powder optional Instructions Preheat oven to 400 degrees. Brown ground beef and season with garlic powder (optional). Warm up the container of frozen mashed cauliflower in the microwave according to package instructions. Chop up the head of broccoli. Mix browned beef, warmed mashed cauliflower and chopped broccoli together in a 9x13 baking dish. Bake for 20 minutes. Remove dish

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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