(No 0730 or 5pm class today)

5 Rounds
12 Pull-ups
7 One arm snatches (each arm)
20 Sit-ups





Check out the video of VCF training Provo- Orem Metro SWAT that was posted yesterday in the Heraldextra.com.

**Basic Movements Class tomorrow at 0800. Please attend if you signed up.**
**If you were on the one month Zone challenge please email me your results (how much weight you lost in October.) Hopefully you all weighed in with Cody earlier this week. I don't want to miss anyone that did the challenge. Great job everyone!**

5 rounds
30 lunges
20 push-ups
10 GHD sit-ups or 15 sit-ups

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

**Note class times today: 0600, 0900, 5pm and 6pm**


Lyndsey is new and comes to our night classes. Make sure to welcome her if you see her "hanging" around.

5 rounds:
10 clean and jerks
10 wall balls

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


Strike a pose boys!

We should do this after every PR we make ......Watch this

5 rounds for time:
7 push jerks
20 pull-ups

**Sorry, no night classes tonight**


Nice form on your deadlift Cynthia!

All of you who know you need to start the Zone diet but keep putting it off......
Today is the day! You will see the results you want quicker by changing your diet. Make at least a 2 week commitment and start today. Our Zone tab has a lot of great information to make it easy to get started. Below is an article with meals planned out for you according to the amount of blocks you need. And another article with a list of blocks for each protein, carbs, and fat that you can print out and post in your kitchen to make it easy to pull together a meal or snack. No excuses. Go shopping, and start today. Just do it!

5 rounds for time:
12 Overhead Squats (65/45)
7 Box-jump Burpees


Christina and Vicki. We're so happy to have more women at the gym!

"A strong woman is a woman determined to do something others are determined not to be done." -Marge Piercy

Bring a friend in tomorrow for our fun Saturday wod!

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows