10 rounds:
5 Sumo deadlift high-pulls
5 ring dips

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



"Each time we face our fear, we gain strength, courage, and confidence in the doing"

10 Rounds
5 muscle-ups or 5 Ring dips
5 Handstand push-ups

~All workout's are scaled to each individual's fitness level~


Now at Viking Crossfit.....synchronized yoga classes.
J/K :) Remember to stretch like Rockey and Sergio after your wods.

10 rounds for time:
5 Push-ups
10 Sit-ups

**Today's class times: 0600, 0730, 0930, and 1030 am**
Sorry, no night classes tonight but you can do this wod at home!


Looking lean and mean Rockey!
Since starting Crossfit last September, Rockey has lost 100# and his body fat is down to 20%.
That's amazing Rockey! You are a true example of what hard work and good eating habits can do for you. It's not always easy, but it's worth it. Just ask Rockey!

Ten rounds for time:
10 Pull-ups
10 Ring dips


Sergio has been with us for 9 months now. He is dedicated to Crossfit and has made great strides because of his hard work. He never complains about the wod on the board, he just gets the job done! Last month he got a new deadlift PR of 300#! Way to go Sergio!