Warm-up
+
Deadlift
5-5-5
+
WOD
5 rounds for time:
10 overhead squats
15 back-extensions
15 sit-ups


Jeremy doing some knees to elbows; he always gives 100%.

A Big Welcome to Jeremy, Trent, Lee, Chantel, Ben, Bernie, and Liz! We're happy to have you at Viking CF training with us! Keep up the good work.

Not seeing results on the Zone? Take a look at what you're eating. Go back to weighing and measuring if you need to. If you're doing the Zone diet for weight loss, you really do need to pay attention and make sure you are getting the correct blocks with each meal and snack. Stick with it and the results will be worth it.

Overhead Squats
1-1-1-1-1-1-1


Nice pull-ups ladies!

Why are we always always nagging you about your form, consistency and intensity?
Read here...."What I Yell and Why."

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” -Lance Armstrong

Overhead squats
3-3-3-3-3

**Today's class times:  0600,0730,0830 and 5pm and 6pm**


Nice pull-up Kevin. Kevin always has a good attitude at the gym and is always positive.  He cheers on and encourages other clients through their wods. Keep up the great work Kev!

"Great effort springs naturally from a great attitude."-Pat Riley