Rest Day

Group Wod at 0900

REST DAY except for...

0600 class
1030 Women's class


Today is the last day of our Women's Jump start class. The class was a huge success and our women not only made great progress but had a lot of fun. Great job ladies! We hope to see you in July too! We will continue a women's class throughout July, watch the schedule for times. Women may come to any class posted not just the women's class. A big Hoo RAH for the women!

10 thrusters
200 m run
9 thrusters
200 m run
8 thrusters
200 m run
7 thrusters
200 m run
6 thrusters
200 m run
5 thrusters
200 m run
4 thrusters
200 m run
3 thrusters
200 m run
2 thrusters
200 m run
1 thruster
200 m run

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

**No 0600 or 1030am class today**

Dutch helps you figure out if you're too weak or out of shape (or both)

Front squat
3-3-3-3-3


Jessica, Phill and Kevin practice their double-unders.

Targeting belly fat
Get bigger by doing less

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.

"Helen"
3 rounds:
400 m run
21 Kettle bell swings
12 Pull-ups

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


Tonia and Julie from our Women's class have been doing Awesome! They are already pushing themselves through the wods and trying to get faster times. Way to go ladies, Keep it up!

REST DAY

HAPPY FATHER'S DAY!

Group Wod at 1000 am

"Nasty Girls"

3 Rounds:
50 squats
7 muscle-ups
10 hang power cleans (135/95)

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


Way to go Deseree!

Good luck to all of those running the Wasatch Back this weekend! Phill, Blake, Will and Lyndsey. We want to hear all about it when you get back.

All new clients need to take a Basic Movements Class. Watch for a class posted in the next week or two. Meanwhile, we will continue to teach you a new movement each time you come in.

Nasty Girls workout...[wmv][mov]

REST DAY

No classes today we will see you Friday.



"All mankind is divided into three classes: those that are immovable, those that are movable, and those that move." -Benjamin Franklin

As many rounds as possible in 20 minutes:
400 m run
Deadlift x 10

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




Why you should run a 5K run when posted for the wod rather than sub out a different workout

Warmup will include 100 Double unders

Shoulder Press
1-1-1-1-1-1-1

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


Phill and Jessica pushing through their wod. Lookin' good!

-What is functional fitness?
-A few ways to boost your motivation

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."-Greg Glassman

21-15-9
Overhead squats (50% of max)
Pull-ups

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


Flashing our Viking Crossfit signs at the Firefighter's 5K race.

The cool thing about Crossfitter's being able to run a 5k is that we don't train for long distance running. We run 400m and occasionally 800m sprints. But running a 5k was not a problem for any of us on Saturday. Because we train everyday for so much more.
In Greg Amundson's word's "In the hopper model of fitness, where an athlete never knows the physical event they will be called upon to perform, the goal of Crossfit is to create a "ready state" where an athlete can perform at 80% in any physical event. "
I believe as Crossfit athletes we prove this every day. Crossfit fitness is truly the best fitness program in the world.

REST DAY

Run a 5K


Firefighter's 5K Fun Run today at Orem City Center. Meet by the Firetruck and wear your Viking Crossfit T-shirt. Be there!

4 Rounds:
12 Med-ball cleans
20 Double-unders

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

**Please note- there is only a 5pm class tonight, no 6pm class due to the seminar**


I finally got a few pics of some of our 6am crew. Good job Kate and Jennifer!

Don't forget the Firefighter's Fun Run 5k tomorrow am at 7am at Orem City Center. You can still sign up before the race. Meet at the Firetruck and wear your Viking Crossfit T-shirt. $20 registration fee and you get a free T-shirt to show off that you ran a 5k! Remember...you CAN all do this. See a lot of you there!
Utah Valley Marathon also tomorrow am, wish Cody luck!

Tonight....Utah Valley Runner Seminar 7:00 pm to 9:00 pm at the Clark Auditorium at Utah Valley Hospital Ed. Center. There will be elite athletes there to discuss short to ultra-marathon running and triathlons. There will also be a doctor panel there to discuss injury prevention and treatment. One featured speaker is William Tete, an elite runner from Kenya who will be speaking about the Kenyan way of running. This seminar is free to attend. Viking Crossfit has been invited to have a table set up there to promote our gym and show how Crossfit training can help any athlete improve in any sport. So come listen to a great seminar and support us at our table! The Clark Auditorium is on the corner of Bulldog and 500 West in Provo.

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.

Back Squats
5-5-5-5-5



"Believe and act as if it were impossible to fail." -Charles F. Kettering

2 Rounds:
400 meter run
10 Hang power snatches (70% of max)
20 Double-unders
30 Back extensions
40 Sit-ups

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



Click here to sign up for the Firefighter's Fun Run 5k. It's this Saturday, June 13. You can sign up the day of the race too. There is usually a firetruck parked where the race begins. Let's all meet by the truck before the race in our Viking Crossfit T-shirts. You can ALL do this! BTW..this is going to be our wod for Saturday anyway. So you might as well plan on coming :)

"Monday"
50 Jumping pull-ups
50 Burpees
25 Jumping pull-ups
25 Burpees

Class times today are:
0600 Group wod
10:30 Women's class
6:00 pm Group wod
Please be on time for classes. Thank you.
**Please also note the 0600 classes this week are Monday, Thursday and Friday. Sorry for any inconvenience.**



Utah Valley Runner Seminar this Friday, June 12 from 7:00 pm to 9:00 pm at the Clark Auditorium at Utah Valley Hospital Ed. Center. There will be elite athletes there to discuss short to ultra-marathon running and triathlons. There will also be a doctor panel there to discuss injury prevention and treatment. One featured speaker is William Tete, an elite runner from Kenya who will be speaking about the Kenyan way of running. This seminar is free to attend. Viking Crossfit has been invited to have a table set up there to promote our gym and show how Crossfit training can help any athlete improve in any sport. So come listen to a great seminar and support us at our table! The Clark Auditorium is on the corner of Bulldog and 500 West in Provo.

Rest Day

Group Wod at 0900

Hike/Run up to the Y

7 rounds for time:
5 squat cleans
10 handstand push-ups

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



Rippetoe on the safety of full squats
The Clean...[wmv][mov]

AMRAP 20 minutes: (As many rounds as possible in 2o minutes)
800 meter run
20 ring dips
10 push-ups

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



June 13 is the Utah Valley Marathon. Cody is running in it as well as several P.G.Firefighters. Sign up today and run it! Not ready for a marathon? Sign up for Orem City Firefighter's 5k Fun Run on June 13. Natalie will be running that one. Sign up for one of them today! We want to get a large group of us at the runs and wear our Viking Crossfit T-shirts. If you Crossfit.....you can all at least do a 5k! No excuses. Post which one you are going to run.

3 rounds
50 double unders
10 push presses
15 sit-ups or 10 ghd sit-ups

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


Nice knees-to-elbow's Phill!

The skill of the month for June is Double-unders. I know how you all love these. By the end of the month you will have them down. Compare your double-unders wod today to the double-unders wod we will do at the end of the month and you will see how much you have improved! Make sure to practice them in your warm-up.
Watch this demo video on Double-unders......[wmv][mov]

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