10 KB swings
5 muscle-ups
9 KB swings
4 muscle-ups
8 KB swings
3 muscle-ups
7 KB swings
2 muscle-ups
6 KB swings
1 muscle-up

~All workouts are scaled to each individual's skill level~
Muscle-up/False Grip Demo...[wmv]


Ready to start the Zone? Here is an article that makes it easy to get started. It includes easy recipe plans according to how many blocks you need, snack ideas and a protein, carbohydrate and fat block chart for various foods.

Stay tuned for the Viking Crossfit 2 week Zone Challenge coming soon.....


**There will be a Basic Movements class Saturday at 0800 for all new clients. If you have not attended one yet please try to make it.**