Holiday Schedule on Monday, Morning classes only.

Firefighter Fran at the old Gym

Group WOD at 0900

Crossfit Kids at 1000

Crossfit Kids Adv. 1100

Post triathlon glow

WOD

Deadlift

5-5-5-5-5

Max strict pull-ups

You may have all noticed that we have added a couple of Crossfit kids classes to the schedule.  We are now officially offering Crossfit Kids classes(ages 5-11), and Crossfit Advanced kids (Teens from 12-18).  We hope to soon add a Pre-school class as well(ages 3-5).  This moves the adult classes back a half an hour on the days we have the classes, about 3-4 times a week.  The prices for the Kids classes are now listed on our fees page, so check it out and get them signed up before it fills up.  The classes will be on random days of the week, based on Cody’s schedule, so watch the schedule close for the proper times.  (this is only until we get more kids trainers certified)

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hand Power cleans 135

This video could possibly be linked to what eventually became Viking Crossfit.

Clark got his first muscle up today, so he celebrated by doing about ten more.  Good job Clark!!

0800 Crossfit Kids Teen class

0900 Group wod

1000 Crossfit Kids

Good luck those of you who are doing the Triatholon today!

20 Squats

10 push ups

10 GHD Sit ups

20 Squats

                                                                                 30 Push ups

Scale GHD Sit ups, if you haven’t started doing them yet, to Abmat Sit ups.