August 17, 2020

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 reac...

August 14, 2020

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 Perceiv...

August 14, 2020

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...

August 14, 2020

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

  • ...

August 14, 2020

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...

July 18, 2020

In the early years of CrossFit Fargo, new athletes were inducted into membership through a 4-day class called Virtuosity. At CFF, we define virtuosity as performing the common, uncommonly well. These four classes not only taught the foundational exercises, technique an...

May 23, 2020

M-1: Push Jerk
5-5-5-3-3-3-1-1-1

F: Push Press
P: AsRx
S: AsRx

M-2: AMRAP 20:00

20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row

Notes: Use a pair of dumbbells that total approximately one third of your weight

F: Bodyweight Lunges
P: AsRx
S: AsRx

May 22, 2020

M-1: Snatch
12x1 EMOM

Notes: Start at 65%, Build

F: 6 Dumbbell Snatches, Alternating. Build to Heavy set of 6
P: Power Snatch + OHS or Squat Snatch
S: Squat Snatch

M-2: "Christine"
3 Rounds For Time
Row 500m/Run 400m
12 Deadlifts (bodyweight)
21 Box Jumps (24''/20'')

F: Ro...

May 21, 2020

M-1: Back Squat
Every 2:00 x 6 Sets
4 Back Squats 

Note: Working sets should be 75-85% of 1RM


F: 6-8 reps; 21x1 tempo
P: As Rx
S: As Rx

M-2: With a running Clock: For Time:
15-12-9
Hang Power Clean
Burpee Over Bar


then rest 

at the 8 minute mark - go again & try to beat y...

May 20, 2020

M-1: 3 Sets:
8 Dumbbell/Kettlebell Rows per side
:30-1:00 Hollow Hold
60m Farmers Carry (heavy)

Notes: 
 60m is the length of the building

M-2: AMRAP 18:00
Run 200m
18 Overhead Bumper Plate Sit Up
6 Man Makers

F: Run 200m + 18 Sit Ups + Man Makers
P: 18 OH Bumper Sit Up 2...

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