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Welcome back to The Morning After, the official blog post of Friday Night Lights!

“When was the last time you did something for the first time?” This simple question has been turned into songs, posters, memes, poems, and probably bumper stickers. Humans have a habit of becoming complacent. They get busy, find a routine, and settle into a normal life. As a result, many adults can’t remember when they tried something new.

When was the last time you did something for the first time? Friday, I dressed up as Luigi for the first time, and the Friday before, Marilyn Monroe. Saturday, I did my first ever Romanian Dead Lifts. Two years ago, during the Open, I did a pull-up for the first time. Something I never thought I would have been able to do ever do.

With CrossFit, at Icehouse, with the friends we’ve made, we get incredible opportunities to try something new every day. To step outside of our comfort zones. To be challenged. There’s something special about that. That’s not the norm. Most adults get these changes. We do. Thank you, Icehouse, for giving me an endless amount of opportunities to do something for the first time!


Congratulations to Week 4’s MVP, Betsy! 18.4 was shoulders on shoulders, and Betsy showed it who was boss. She rocked out strict push ups and crushed the workout. It has been so fun watching you grow as an athlete. Congratulations, Betsy! Keep up the hard work. Here are some fun facts about this week’s MVP:

Why are you doing The Open?
I’m doing the open because it scared me. Bad. Like almost hyperventilate bad.

What’s your favorite part of CrossFit Icehouse?
My two favorite parts of Icehouse are the friendships I’ve made and the strength I’ve gained. The support of all the people for each other is amazing. This is how our lives should be. I also love that being yourself is celebrated here. That is the most important.

What’s your favorite hobby?
My favorite hobby… other than CrossFit … is knitting.

What’s a fun fact about yourself?
Fun fact… I am a rule follower.


Team Placings after Week 4

  1. Buns and Guns: 632 pts
  2. Swole Patrol: 592 pts
  3. Chalk Dirty to me: 578 pts
  4. Blood, Sweat, and Beer(d)s: 530 pts

Week 4 Team Spirit Award
Buns and Guns (Aka Luigi’s)

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!


Shout out to some big PRs this weekend!!

Betsy B: 10 hand release strict push-ups in a row
Whitney M: First time doing Sumo DL in workout.
Tianna: First DL over 90#
Anna D: DL PR 133#
Chelsea P: First Open workout finished under time cap
Nathan: DL PR of 135# (Completed 45 of them!)

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.


What do you have to look forward to during Week 5 of The Open?

Schedule Reminder

  • Thursday: No 6:40 class or 7:45 OLY Class. The workout for Week 5 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 5 Sponsor

Week 5 is brought to you by Stenerson Lumber!!

With locations in Moorhead, Detroit Lakes, and Fergus Falls, they are there for all of your fixer upper projects. Because they are even extra awesome, any Icehousers who buy something from Stenerson (they have some many awesome things for home projects) will get an 18% Rebate if they get Becky or Sarah B their receipt. Just in time for spring!

Week 5 Theme

Icehouse Love! Bust out your best Icehouse swag to finish off the last week of FNL.

Week 5 Challenges

Each challenge is worth one point.

  • Lifestyle: 1 act of self care daily. Take a bubble bath, painting your nails, get a message, look at some trees. Treat yo self.
  • Fitness: Complete 100 burpees this week. Because we didn’t get enough during 18.2….
  • Recovery/Mobility: Spend 5 minutes a day foam rolling or using the lacrosse ball.

For more a more detailed breakdown, check out the Coaches’ Week 5 video:


As always, reach out to your team captains with any questions you have. Here’s to a successful Week 5!