Warm up + Work on HSPU

3 Rounds
7 Turkish get-ups
12 Deadlifts
15 Knees to elbows

Compare to 11/23/09


Sammy doing some good thrusters. Sammy stopped eating sugar last week and says she feels so much better off of it. Hmmm...sounds like a good challenge to do next with everyone.

Click here for this week's schedule. We are short a trainer this week so some classes have been canceled. The 6am class will have a rest day on Wednesday.

3 Rounds
7 Turkish get-ups (each arm)
12 Deadlifts
15 Knees-to-Elbows

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


This Saturday November 28, will be our rock climbing class at 0900. It will include include instruction on belaying, basic knots, and climbing techniques. This is a perk for Viking Crossfit members only. It will be a lot of fun and a great workout. Come put your Crossfitness to the test and try a new sport.

Mark your calendars for the VCF Christmas party!
What: Christmas Party (and long overdue Zone BBQ party)
Why: To hang out with everyone outside the gym and see everyone in real clothes!
Where: The Garcia's house. 1568 North 375 East, Orem
When: Friday December 4, at 6:30 pm
For: You and your spouse or a guest. (We are planning on having a BBQ in the summer with kids)

We will provide the main dish. Please bring your favorite appetizer or dessert and a white elephant gift. We want everyone to be able to come. I know some of you have other parties to attend that night so plan on dropping by afterward. Please sign up at the gym if you are planning on attending. We want to see everyone there!

Check this week's schedule....HERE.