(Class times today: 0600, 0830, 0930 and 5pm)

TABATA
Pull-ups
Push-ups
Sit-ups

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Des is one of our great Viking women!

Saturday we will have a 0900 wod then we will have a skills day. You can stay and work on lifts or movements would like to improve. This would be a good time to work with the trainers and let us know what your weaknesses or "goats" are and what you would like more help with. For those of you competing in the Winter Fitness challenge this would be a good time to work on skills and technique.

Tabata squats -bottom to bottom
Tabata push-ups

~All workouts are scaled to each individual's skill level~

Nice back squat Ori.

We know you all want to come to the gym to find out what a Tabata is. See you there!

Our 2 week Zone challenge will start Monday, October 5. We encourage everyone to get on board and give it a shot! This article makes it really easy to understand and get started. And we will help you all week with any questions you may have to get started. Give the Zone 2 weeks, to see what it can do for you. We are confident you will lean out and feel so much better once you are in "the zone". It is not as hard as you think. Most of the meals you already make can be turned into a Zone meal. The first 4-5 days may be a little rough as you detox off sugar and the refined carbs....but we promise it will be worth it! YOU CAN DO ANYTHING FOR 2 WEEKS! What do you have to lose? The trainer's will be doing this with you too. We want everyone to post how they are doing each day under comments so we can all be a support for each other. We are going to have a BBQ at the end of October for everyone who participates. Post in comments tonight if you are on board!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add up total reps from all 32 intervals.

**Sorry no night classes tonight**

Make sure to watch the skill-of-the month video on Muscle-ups. Let's get some of you doing your first muscle-up this month!

"Anybody can do just about anything with himself that he really wants to and makes up his mind to do. We are capable of greater things than we realize." -Norman Vincent Peale