Group WOD at 0900



Wastach Crossfit gets some air-time on KSL.... Watch this.

~Split Jerks~

**Rest day for 6am class**



Watch this video of Natalie Woolfolk doing snatches and Clean and Jerks. Watch her form on her jerks, we will be teaching you some of these techniques today. Also note how she takes that big breath before any of that weight moves. She is amazing!

***Watch for a Basic Movements class to be posted soon. It will probably be next week sometime. If you have not taken this class yet please post what time would work best for you. Thank you.***

"Anyone who has never made a mistake has never tried anything new." -Albert Einstein

0600 class only
Rest day for all other classes


Whoo hoo, Vicki's back!

"Positive thinking will let you do everything better than negative thinking will." -Zig Ziglar

Complete as many rounds as possible in 20 minutes of:
10 Wallball shots
10 GHD or ab-mat Sit-ups
10 Back extensions

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

Jason, Erick (missing from picture), and I went to an Olympic lifting seminar last week with Dutch Lowy. It was excellent! We had a lot of fun and meet some great people.

"Nothing we achieve in this world is achieved alone. It is always achieved with others teaching us along the way." -Lee J. Colan

"Lillian"
10-9-8-7-6-5-4-3-2-1
Box Jumps
Burpees

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



We could take a picture like this too at our gym. Here at Viking Crossfit we have Military men and women, Police officers, Firefighters, SWAT, nurses, moms, students, business men and women and retired clients. CrossFit training IS for everyone. Keep up the great work everyone!

"Do, or do not. There is no 'try.'" -Jedi Master Yoda

REST DAY



The beginning of Viking Crossfit....


Building the original gym.

We're moving on to bigger and better things at the new gym. We had some great times and some great workouts at this gym. We are all going to miss the Pukie wall, but I'm sure no one will miss the bathrooms :) Thanks to all of you who have been with us since the beginning and thank you to all of our new clients who have just joined us. You inspire us trainers everyday with your hard work and perseverance. You are all amazing! Get ready to sweat and work hard at the new place. The address is 1799 North State Street Orem. (Next to Hansen Mountaineering). We are still working on the gym but we are ready to start doing wods there. We will see you all there Monday! 3...2...1...GO!

GROUP WOD at 0900

**Meet at Timpanogos High School Track @ 150 E. 1430 N.**
If it is pouring rain class will be canceled. If it is just light rain class will still be held.



There better be a lot of you there today and not ditching out because we are running! It's going to be a fun wod and those of you who don't like to run....all the more reason to come and work on your weakness! See you all there!

Happy Pioneer Day!

SNATCHES (work up to 80% of your max)

0600 and 0900 classes only today

THIS WILL BE OUR LAST WOD AT THE OLD GYM!!!!
COME GET SOME!

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



MOVING PARTY! If anyone would like to stay after class and help us load equipment to the new gym that would be great. If you already have Pioneer Day plans have fun!

Saturday we will be meeting at Timpanogos High School's Track at 150 East 1430 North. It will be a fun and quick wod....see you all there!

"Annie"
50-40-30-20-10
Double-unders
Sit-ups

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

Full Squat Clean
3-3-3-3-3

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


Great picture of some of the gang from the night crew!

0600 Class only
REST DAY for all other class times

10 Press
400m Run
15 Push Press
400m Run
20 Push Jerk
400m Run

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


Can you guess who's deadlifting all this weight?

CROSSFIT.....train to suck less at life.
There are a lot of good quotes in the Crossfit community. Post some of your favorite Crossfit quotes or any quotes you find motivational and inspiring.

REST DAY

GROUP WOD at 0900

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"

"Nate"
2 muscle-ups
4 handstand push-ups
8 2-pood kb swings
(In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.)

*The 0830 class today is a Basic Movements Class for new members*

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

Mandy loves to deadlift, can you tell?

Here is a great article for the women to read on how strength training will NOT get you big and bulky... Primal Strength Training for Women: Not So Different After All

Push Jerks
1-1-1-1-1-1-1

**No 0600 class this am**


Aubrey is one of our new clients. Make sure to give her a big welcome if you see her!

The 0830 class tomorrow will be a BASIC MOVEMENTS CLASS for new members. If you have signed up and have not made it to a Basic Movement class yet please try to attend.

0600 class only today.
Rest Day for all other classes

**There will be no 0600 class Wednesday or Thursday this week***


Great jumping pull-ups Rockey and John!

Make sure to check out some of the amazing footage from the 2009 Crossfit Games
2009 CrossFit Games

21-18-15-12-9-6-3
Front squat
Abmat sit-ups or GHD sit-ups

(21 front squats, 21 sit-ups, 18 front squats, 18 sit-ups.....)

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


A few of our awesome Crossfit women!

2009 CrossFit Games

REST DAY



The 2009 Crossfit Games are this weekend. Here is the workout video from Day 1.

2009 CrossFit Games, Event 1 - "The Run from Hell" - video [wmv]

0800 Basic Movements class for all new members
0900 Group WOD


Matt doing his 100 burpee wod.

3 Rounds:
30 box jumps
20 push press
10 ring dips



Welcome to all the new people who have come in the past 2 weeks. It's nice to have you at our gym! Remember: Tomorrow 8:00 am is a Basic Movements class. This is for all new clients who have not been through the class yet. If you are not a member of the gym yet, but are planning on signing up, you can sign up today or tomorrow before the class then you will be able to attend the Basic Movement class. This class must be taken by all new members. We will see a lot of you there!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Rockey and his wife are expecting their first baby in just a couple of weeks!

Click here to read more about the Crossfit Total.

**0600 class only**

REST DAY



You will start seeing a rest day posted on a weekday now, which could be on any day of the week. The rest day will rotate due to the trainer's schedules at the Fire station. There will still be 5 days of the week you will be able to train. Check the schedule the first of the week so you can arrange your training days. Also, coming soon..... Everyone will need to sign-up for the classes they want to attend. This will help keep class sizes from getting too big and help the trainer's see who is coming to which class times. We will also be changing our payment system. We will let you know when these changes will take place. Don't worry...change is good! These changes are to help make things easier for everyone. :)

"FRAN"
21-15-9
Thrusters 95/65
Pull-ups


An awful picture for an awful wod. This is our new Fran face. :)

There is a Basic Movement's class this Saturday at 8:00 am. All new clients need to attend this class to pass of your basic movements. If you cannot attend the class this Saturday let us know. We will be doing another class soon.

HAPPY BIRTHDAY CODY!

100 burpees for time

Rest Day...


...for some of us anyway. God bless those who fight for our freedom.

"Nicole"

As many rounds as possible in 20 minutes of:

run 400 M
max rep pull-ups

post number of pull-ups for each round.

This will be a good one for the long weekend.
Morning classes at 0730, 0830, and 0930
Evening class at 5:00