CrossFit Tertiary

CrossFit Tertiary CrossFit facility in Bismarck, ND. People choosing to be better now to leave nothing to chance later

09/14/2026

Movement Monday! ✨

📌 Rowing
• Start: Sit on the rower with your feet strapped in, knees bent, and arms extended toward the monitor.
• Drive: Push through your feet, extending your legs while keeping your core engaged.
• Pull: Once your legs are extended, lean back slightly and pull the handle toward your lower ribs.
• Recover: Extend your arms, lean forward, and bend your knees to return to the starting position.
• Repeat: Keep a smooth, controlled rhythm and focus on powerful strokes!

📒 CFT Tip: Think legs → body → arms on the drive, and arms → body → legs on the way back.

Scaling Options:
• Reduce distance
• Reduce calories
• Adjust the damper
• Echo bike

Rowing is a full-body movement that is a great way to build cardiovascular fitness while working your legs, core, and upper body!

You can watch this beautiful rowing duo (Cindy and Sheryl) at the 1:00pm class! 😉💪

We are so very proud of Rusty! 🥹🙌🚒 On Friday, Rusty officially retired from the Bismarck Fire Department after more than...
09/13/2026

We are so very proud of Rusty! 🥹🙌🚒 On Friday, Rusty officially retired from the Bismarck Fire Department after more than 32 years of service. He is an OG Bismarck CrossFit athlete, and he has been doing CrossFit since 2011! Rusty has shown up every day, prioritizing his health throughout his entire career to show up the best he can each day!👨‍🚒 Rusty, we are so inspired by you and your dedication… CFT is so blessed to have you. ❤️ Congratulations!

09/11/2026

Here’s a look into our CFT Team at the Bisman 9/11 Memorial Stair Climb that took place at the Bowl this morning! We are so proud of you all! 🥹🇺🇸🙌
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25 years later, we continue to remember the lives lost and honor the courage, sacrifice, and unity that followed.Today, ...
09/11/2026

25 years later, we continue to remember the lives lost and honor the courage, sacrifice, and unity that followed.

Today, we pause to remember those who never made it home, those who ran toward danger to help others, and the countless lives forever impacted by 9/11.

Never forgotten. 🇺🇸
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On Saturday, September 19, CFT will be hosting “Mason’s Marathon” in honor of a remarkable athlete near and dear to our ...
09/08/2026

On Saturday, September 19, CFT will be hosting “Mason’s Marathon” in honor of a remarkable athlete near and dear to our Bismarck CrossFit community. 💚

Here is a a little insight into the memorial workout! 😊⬇️
Jason Devore, Mason’s dad, created this workout with the goal of remembering Mason for who he was. If Jason would have asked him what he wanted to do for his birthday, the first thing Mason would have said is “Go to CrossFit!” The second thing he would have said is “I sure hope it’s a running workout!” Jason picked 400 meters for the runs, because in track the 400 was Mason’s favorite distance. The movements in between the runs are all in reps of 17 for the wonderful 17 years that he shared with us.

Come join us at CFT on Saturday, September 19 at 8:30am in honor of Mason. 💚 All drop-in fees will be waived, so it is free to attend! We hope to see you there! 😊

Happy Labor Day from CFT! 🇺🇸Today we celebrate the hard work, dedication, and determination that keep our communities mo...
09/07/2026

Happy Labor Day from CFT! 🇺🇸

Today we celebrate the hard work, dedication, and determination that keep our communities moving forward. 💪

At CFT, we know a little hard work goes a long way. 😌 We are grateful for every person who shows up, puts in the work, and supports the people around them.

Have a great holiday! 🙌🇺🇸

09/07/2026

Movement Monday! ✨

📌 Walking Lunges
• Start standing tall with your feet together.
• Take a controlled step forward.
• Lower your back knee to tap the floor while keeping your chest tall.
• Drive through your front foot to stand.
• Step forward with the opposite leg and repeat.
• Keep alternating legs as you move forward!

📒 CFT Tip: Keep that front knee tracking over your toes and maintain control throughout the movement.

Scaling Options:
• Reverse lunges
• Supported walking lunges

Walking lunges are a great unilateral movement that builds leg strength, balance, stability, and coordination while challenging each side independently.

Thanks for being our demo, Coach Grant! 💪

09/03/2026

We all could use a daily dose of challenging workouts, the CFT community, and all the benefits of taking care of our health! 🏋️‍♀️🧠🥦💦🫂

Come join us! 🙌

Address

3138 N 10th Street #3B
Bismarck, ND
58503

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