REST DAY



Blake, Jason and James after "Fran."

0800 Basic Movements Class
0900 Group Wod


The ladies after Fight Gone Bad.

Strange how people who suffer together have stronger connections than those who are most content. –Bob Dylan

(No 0730 or 5pm class today)

5 Rounds
12 Pull-ups
7 One arm snatches (each arm)
20 Sit-ups





Check out the video of VCF training Provo- Orem Metro SWAT that was posted yesterday in the Heraldextra.com.

**Basic Movements Class tomorrow at 0800. Please attend if you signed up.**
**If you were on the one month Zone challenge please email me your results (how much weight you lost in October.) Hopefully you all weighed in with Cody earlier this week. I don't want to miss anyone that did the challenge. Great job everyone!**

Snatch
3-3-3-3-3

Clean and Jerk
2-2-2-2-2


Nice Med-ball clean Wade. Wade is new at the gym and is doing great. Welcome! We are happy to have you here drinking the Kool-aid with us at Viking Crossfit. Keep up the great work!

Muscle-ups are the skill-of-the-month. Don't worry if you are not close to getting one. We will be working on ring dips and the muscle-up progression with everyone. Watch this video.

FIGHT GONE BAD

1. Wall-ball: 20/14 pound ball (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There will be 3 rounds. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

If you haven't done this wod before, come on in and we will explain how it works. It's fun and a favorite wod of many!
~All workouts are scaled to each individual's skill level~

Lookin' good Angie and Tonia.

We are excited to train the Provo-Orem Metro S.W.A.T team today! Welcome....we hope you will enjoy this workout.