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Workout Of The Day

  • Weekly Programming Week of July 25th - Northern Kentucky's CrossFit Gym!

    MondayWarm-up3 Rounds5 Beat Swings10 Good Mornings10 Front Foot Elevated Half Kneeling Split Squats / Leg50' Banded Lateral WalkStrength    Back Squat    3 - 3 - 3 ; 90/3*2 ; 90/MAX Reps    *percentage off of heavy set of 3WOD    "Helen"    3 RFT       400m    21 KB Swings @55/35 ; Double KB SN @35/26    12 Pullups ; Bar Muscle UpsCore    Accumulate 100 Hollow Rocks    *keep a ...

  • Weekly Programming Week of July 18tth - Northern Kentucky's CrossFit Gym!

    MondayGymnastics 5 Rounds 3 Beat Swings + 1-3 Strict Muscle Up + 1-3 Kipping Muscle Ups WODW/ a partnerAMRAP 24 minutes    300m Run    6 KB SN / side @ 53/35TuesdayWeightlifting    Pull + Clean + Jerk from Hang    80/2 ; 85/(1+2+1) ; 90/1 ; +2.5% until miss then 80/(1+2+1)*2WOD 4 Rounds for time (15 min Cap     30 Cals on the Assault Bike    10 Overhead Squats @ 115/75 ; 155/105WednesdayGymnastics 10 Rounds ...

  • Weekly Programming Week of July 11th - Northern Kentucky's CrossFit Gym!

    Rhabdo, Please Learn About It & Be SafeAll members PLEASE read this. I thought most of you knew what Rhabdo is but apparently many don't. It's serious and you should be aware of how to spot it.

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