GOOD LUCK AND HAVE FUN TO ALL OF YOU WHO ARE RUNNING THE COLOR ME RAD RACE TODAY!!!! 0800 Basic Movement’s Class 0900 Group WOD 1000 Group WOD  

**Please Note -  There are no pm classes today due to our Spring BBQ** Hey all you hardcore VCF CrossFitters, just wanted to remind you about the VCF Zombie Shoot and the VCF Zombie BBQ this Friday. VCF ZOMBIE SHOOT … Read More

Thanks everyone for being such awesome clients! Friday evening classes will be cancelled. Due to our the Viking Crossfit Spring Party. Hey all you hardcore VCF CrossFitters, just wanted to remind you about the VCF Zombie Shoot and the VCF … Read More

Warm up 10 minutes Group Warm up 5 minutes Skill 15 minutes Floor press 3-3-3-3-3 You must have a spotter for the floor press WOD 6 rounds 200 meter run 8 Kettlebell swings 2 pood / 1 pood 12 burpee … Read More

Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes Deadlift 5-5-5 WOD For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 … Read More

Warm up 10 minutes Group warm up 5 minutes Bear walk Frankenstein walk High knees slow and fast Butt kickers Skill 15 minutes Back Squat 2-2-2-2-2-2 WOD 5 rounds 4 muscle ups 20 push-ups 7 pistols each leg   When … Read More

REST DAY

0800 Basic Movements Class 0900 Group WOD 1000 Group WOD    

NO 6:30 p.m. CLASS TODAY… Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes 1 K row WOD 3 rounds 40 double unders 30 wall balls

Warm up 10 minutes Group warm up 5 minutes Skill 15 minutes 1 mile run then stretch WOD 30 Shoulder press 95/65 30 Push press 95/65 30 Push jerk 95/65 30 Knees 2 elbows 30 toes 2 bar 30 GHD … Read More