“Team Katrina” - On Saturday we will be doing a HERO WOD in support of Katrina Lawrence who was an athlete at Viking CrossFit in Utah County . On Monday, May 6th 2013, Katrina Lawrence gave the ultimate sacrifice after complications during delivery while giving birth to her 6th child. Her passing is a great loss for us and more people that she could have possibly realized. Katrina is known for countless wonderful attributes, among which are selflessness, amazing, extraordinary, kind, funny, strong, and more. She was a caring friend to all, unbelievable mother, remarkable daughter, and incredible sister, and devoted wife. The CrossFit community is known for paying tribute to heroes that have paid the ultimate price for others. Katrina paid that price bravely and without hesitation. This courageous and selfless act is a magnificent example to all of us.With this, the members of Viking CrossFit can see no better way than to honor and remember this HERO by conducting a workout in honor of Katrina and her family.
We would like to help out the Lawrence family with a donation from all of us. Please come and honor Katrina and her family by showing up on Saturday and giving any donation you can. We will collect money at the door and we will make one donation to the family from LCF. If you are unable to make it on Saturday but would like to donate, give your donation to our coaches and they will see that we get it.
When Viking CrossFit saw that we were going to do this, Matt sent the following email to us: ”I’m a trainer at Viking Crossfit where Katrina worked out. I follow you on Facebook and saw that you are holding Katrina’s WOD on Saturday. Katrina was a dear friend of mine (due to her genuine nature she was a dear friend of everyone) and I can’t express enough how much I personally appreciate you honoring her at your box. She loved her family more than anything and was so proud of her children. She loved her Crossfit family as well. There was never a shortage of encouragement, compliments, and positivity when Katrina was around. She was our biggest cheerleader in the gym. To me she is a hero because she sacrificed her own life bringing her little boy into the world. She is the perfect example of what Crossfit represents, community, positivity, love, and strength. Thank you again for helping this beautiful family.”
You can see the story that was on KSL following this link: http://www.ksl.com/index.php?nid=148&sid=25091500&fm=most_popular
Katrina Lawrence and her family
Strength: 5 x 3 Front Squats
WOD: “WTF” (Where’s the Faith)
45 Back Squats BW
45 Reverse Wall walks + pushup
Team cool down PNF or Static stretch or light Row,bike,run 5-10min
75 Meter Repeats on Swim, Bike or Run. Do until you are no longer able to keep pace with the 1st one.
2 OHS @ 90% 1 RM Stay Smooth
5 OverSpeed KB Swings 24/16kg
Rest 30 sec after each round.