Warm up 10 minutes Group warm up 5 minutes Inchworm Spiderman crawls Bear walk Frankenstein walks Small arm circles to large arm circles Skill 15 minutes Shoulder press 2-2-2-2-2 WOD 3 rounds 15 push presses 115/85 20 Knees 2 elbows … Read More

Yep, the rumors are true!  Viking Crossfit is moving to a bigger location in Orem!  You are all going to love it the new space.  More details to come.  Our V90X Challenge ends today!  Weigh in and do WOD sometime … Read More

Monday we will be having our monthly VCF luncheon at Cafe Rio at 1pm.  We are celebrating 100 days of sit-ups.  Several of our clients did a challenge where they did 100 sit-ups for 100 days, ending on Cinco De … Read More

Happy Cinco de Mayo Classes Basic Movements 8:00 Class 9:00 Class 10:00

Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes Split Snatch 3-3-3-3-3 WOD 7 rounds 5 split snatches 135/95 10 burpees

Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes Muscle-ups Practice WOD “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps

Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes Deadlift 10-10-10 WOD Tabata 20 seconds of work and 10 seconds of rest for 8 rounds of each exercise Dips Lunges Back extensions Wall balls

Warm up 10 minutes Group Warm up 5 minutes Skill 15 minutes Floor press 100 reps 95 #barbell/ 65# barbell or 40-50 # dumbell or 44-53# kettlebell WOD 15 minutes cap “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

REST DAY