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Workout Of The Day

  • Weekly Programming Week of August 22nd - Northern Kentucky's CrossFit Gym!

    MondayStrength    1a.     Front Squat    5-5-5 ; 90/5*2    1b.     Muscle Up    *MAX - MAX - MAX**Arch/Hollow Swings w/ Sponge + MAX Strict Chest to Bar Pullups + MAX Strict Ring Dips - " - "    ***Beat Swing + MAX Strict Pullup/Chinup + MAX KB Pushup - " - "    ****Beat Swing + MAX Negative + Ring Rows + PushupsWOD    4 Rounds for time (12 min cap)    10 Burpees to Tall Target...

  • Weekly Programming Week of August 15th - Northern Kentucky's CrossFit Gym!

    MondayStrength Front Squat Every :30 sec , perform 1 FS. Add 10/5lbs each round until failure *Start at 70% of your 1RM Front SquatWOD For time 21-15-9 Calorie RowCalorie BikeTuesdayWeightlifting BN Push Jerk + Split Jerk75/3 ; 80/2 ; 85/1 ; build to a heavy setWOD21-15-9-3Strict HSPU / Dip / HR PushupFront Squat 165/105 ; 195/125Burpees WednesdayWeightliftingSlow Lift Off Power Clean + Hang Clean55/2 ; 60/2 ; 65/1 ; 70/1 ; 75/1Clean + Front Squat 75/3 ; 80/2 ; 85/1WODAMRAP 10 min...

  • Weekly Programming Week of August 8th - Northern Kentucky's CrossFit Gym!

    2 BIG ANNOUNCEMENTS1st - Tracks Pool Party is Saturday August 20th.  Adults only, 6pm to maybe 10, possibly 11, who knows how late we'll party!  CLICK HERE FOR MORE INFO & TO RSVP2nd - BOOT CAMP!  We've started a separate class to appeal to a wider range of people.

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