Is the CrossFit Open actually for everyone, or just the elite? In this extended episode of the Quickcast, Jake breaks down the history, the mechanics, and the psychology of the 2026 CrossFit Open. We discuss the "Hopper Model," the new 10-tier Community Cup, and why skipping the registration fee is like having an "abort button" on your fitness goals. If you’ve been on the fence, this episode is your sign to jump in.

We’ve all seen it: a gym where you’re just a barcode or a face in a sea of twenty other people. You walk in, sweat, and leave without anyone knowing you’re struggling with a movement or celebrating a small win. At CrossFit Fargo, we believe that if you feel like a stranger, we aren't doing our job.

In this episode, we’re taking you "under the hood" of our coaching culture to show you how we’ve killed the "stranger" vibe for good. We discuss the intentional—and often invisible—systems our coaches use to stay connected, share your progress, and ensure you are known.

In this episode, we break down:

1. The "Coach Handover": How our team communicates behind the scenes so that Coach Jordan knows about your tight hip on Thursday, even though he wasn't there on Monday.
2. Consistency Over Personality: Why having different coaching styles is great, but having different standards is a failure—and how we align to protect your experience.
3. The Accountability Loop: How our internal culture of trust and feedback directly impacts your safety and your PRs.
4. The "Seen" Factor: Why a simple greeting and an individual check-in are the most important parts of your 60-minute class.

Your fitness journey is personal. Your gym experience should be, too. Tune in to hear how we are building a team that is as committed to your success as you are.

Why do some CrossFit affiliates thrive for decades while others fade out? It's not luck, and it's not marketing—it's culture. In this QuickCast, we dive into the crucial five-step framework for building a strong foundation. Learn the critical difference between "community" and "culture," why you must define and teach your standards, and the consistent, unglamorous work required to build a legacy. We cover the necessity of consistent communication, the importance of protecting your people, and why holding the line on standards is the ultimate act of leadership. Listen in to discover how CrossFit Fargo commits to building a culture that lasts.

We're Back! The 5 Star Fitness Quickcast returns with a special end-of-year episode, recorded live from our incredible new facility at the Fargo Fitness Project!

Join [Your Name] and the CrossFit Fargo team as we celebrate a huge milestone—moving into our state-of-the-art new home—and reflect on the biggest themes that drove our community's growth this year: The Year of the Habit, Amplified by Technique.

In this episode, we dive deep into:

1. The Power of Habit: Revisiting the non-negotiable foundations of success: prioritizing sleep, fueling performance with better nutrition, and choosing consistency over intensity.
2. Key Training Focuses: A look back at the technical skills we mastered, including dedication to mobility for better Overhead Squat and Snatch positions, and accessory work to build Pulling Strength and Gymnastics Progressions (think strict pull-ups and ring dips!).
3. Beyond Resolutions: Why CrossFit Fargo focuses on lifestyle transformation through supportive coaching and accountability, not quick-fix New Year's wishes.
4. A Call to Action: Our challenge to the community to define their one non-negotiable goal for the new year, and how both new and current members can leverage our free goal-setting sessions, trial classes, or the Specific Progress Training (SPT) Program to make those goals a reality in our new space.

It’s an exciting look back, and a powerful look forward. Let’s hit the new year head-on!

In the pursuit of peak fitness, many athletes walk a fine line between optimal stress and harmful overload. This week on the 5 Star Fitness Quickcast, we dive into a core concept of athletic training: fatigue. Beyond just feeling tired, we break down the complex physiological reality of fatigue, distinguishing between its peripheral (muscle-level) and central (nervous system) forms. More critically, we unpack the difference between overreaching (a temporary, sometimes beneficial state) and the long-term danger of overtraining. Learn the objective and subjective warning signs—from a simple change in your grip strength and resting heart rate to shifts in mood and sleep—so you can train smarter, prevent burnout, and sustain continuous progress.

Stamina is not just about grit; it’s a measurable, cellular asset that directly impacts your health and longevity. In this episode, we dive deep into the science behind true endurance, going beyond the sweat and tears of a grueling WOD. We break down the two key physiological markers—VO₂ max and Lactate Threshold (LT)—that act as a window into your metabolic health. Discover how our CrossFit methodology is uniquely designed to spark a "cellular revolution," building more efficient power plants (mitochondria) and turning on your body’s master switches for energy. You'll learn how this type of training is scientifically linked to adding years to your life and more life to your years, making stamina a life-long asset for everyone, from elite athletes to grandparents.

Veterans Day is coming, and CrossFit Fargo is challenging our community to take on the Hero WOD CHAD1000x to raise money for the Step Up Foundation!

In this quickcast, we break down everything you need to know about this grueling, high-volume workout—1,000 weighted box step-ups—and how you should be preparing right now. We cover:

• The incredible story behind CHAD1000x and why we're doing it.
• The often-overlooked physical demands (spoiler: your core is key!).
• Mental strategies to conquer 1,000 reps by focusing on small "chunks."
• A sneak peek at the targeted programming and accessory work we'll be recommending to help Fargo members crush this challenge.

Tune in, get motivated, and get ready to step up for our local and national veteran community! Mark your calendar for November 11th!

In this episode of the 5 Star Fitness Quickcast, the coaches at CrossFit Fargo tackle a critical question: In CrossFit we don't negotiate on Range of Motion (ROM)... but do you?

We challenge listeners to confront the excuses they use—from old injuries to stiffness—to justify cutting reps or avoiding full depth. We break down the concept of the "Weak Range," explaining why accepting limited ROM leaves you vulnerable to injury, and why maximizing full range of movement is essential for unlocking true performance and maintaining joint health. Learn how to stop working around your limitations and start working on them, with clear guidance on how your coach can help you safely and deliberately advance your mobility.