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

Two weeks down and three to go. Apparently 2017 is the year of the dumbbell. Both dumbbell snatches and dumbbell cleans are new movements to most of us, so props to you guys for taking them on like champs. Personally, I would like to see some barbell action happen, but The CrossFit Open is like a box of chocolates. While it’s fun to try new and exciting flavors now and again, sometimes you just want the same old boring barbells!!!… I mean chocolates. I digress.

Thanks for being flexible during our move. We lost a lot of space between Week 1 and Week 2 of FNL, so it was great to see so many people there throughout the entire night. It won’t be too much longer until we are at Icehouse 2.0, and it will be totally worth it.

Here is a recap of Week 2 of Friday Night Lights!


Congratulations to our Week 2 MPV, Carly Dalbey! Despite never doing a muscle up prior to Friday, Carly took on 17.2 in the Rx division and got her first muscle ups. Way to push yourself and challenge your limits. It’s exactly what FNL is about. Here is a short interview with the MVP:

Why are you doing The Open?

I decided to do the Open because I’ve always loved pushing myself to the limit to see what I’m able to accomplish. We’ve only been through two weeks, and I’ve already surpassed my expectations! Also, I love cheering everyone on, and getting to witness people accomplish their own goals! Plus, everyone said it would be fun, and I’m always up for a good time!

What’s your favorite part of CrossFit Icehouse?

I love Icehouse for a few reasons… first, the coaches and fellow members are amazing! I’ve made so many awesome friends in these past 9 months! Second, I love the feeling of accomplishment I have when I leave the gym! I am always excited for the next day when I get to come back and do it again! Third, I love that my husband, Darren, and I have found a hobby that we both love to do together.

What’s your favorite hobby?

My favorite hobby is just doing anything active with our two boys… going to the park, bike riding, taking our dog for a walk, camping… anything outdoors!

What’s a fun fact about yourself?

Fun fact…. I’m glad I had two boys, because I am definitely not a girly girl! I hate shopping, I hate cooking, I never owned dolls growing up, and I don’t know how to braid hair! I’d much rather be outside playing sports!

Individual Placings of Week 2:


Women’s Rx                Women’s Scaled
1. Leslie                          1. Hannah
2. Whitney                     2. Laura
3. Carly                           3. Noel

Men’s Rx                  Men’s Scaled
1. Andrew                     1. Nick
2. Nate                           2. Matt S
3. Jordan                        3. Devon

Team Placings after Week 2:

1: Flex Appeal 159 points
2: Turn Down for WOD 156 points
3: Sass-Squats 142 points
4: WODding Crashers 125 points

Week 2 Team Spirit Award:

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!!

Kaitlin M: First pull up (actually 5 pullups!)
Carly D: First muscle up (ended up doing 2!)
Julie: First Rx workout
Warren: First Rx Open workout
Erin H: First kipping pullups
Amanda P: First dumbbell cleans. First dumbbell weighted lunges. (First time wearing a bald eagle shirt!)
Shane P: First pull ups

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 3 of The Open?

Schedule Reminder:

  • Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 3 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 3 Sponsor:


Unglued is a modern handmade gift shop in both Fargo, ND and Sioux Falls, SD, featuring over 300 local and regional makers. They also do creative workshops, events, and hosts Unglued Summer Camp. Thank you for sponsoring Week 3 of FNL!

Week 3 Theme:

Team Spirit! Anything is fair game this week. Teams pick a theme and show up on Friday to win those Team Spirit points!

Week 3 Challenges: Each challenge is worth one point.

  • Lifestyle: Send 5 teammate Attaboys! Has someone on your team inspired you? Impressed you? Encouraged you during FNL? Send 5 people an “Attaboy” to let them know how awesome they are.
  • Fitness: Accumulate 3k of running, rowing, biking, or swimming.
  • Recovery/Mobility: Protein Recovery Shake. Have one in the morning AM or within 30 minutes of your workout to help with muscle soreness

For more a more detailed breakdown, check out Coach Shoe’s video on Week 3:

As always, reach out to your team captains with any questions you have. Here’s to a successful Week 3!