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Workout Of The Day

  • Weekly Programming Week of December 5th - Northern Kentucky CrossFit Gym

    Monday  Warm-up    10 min Volume    10 Goblet Squat    10 KB Deadlifts    10 KB Press, left arm    10 KB Press, right arm    *all movements w/ slow controlled eccentricWeightlifting    Snatch High Liftoff + :05 sec Eccentric + 2 SnatchBuild over 3 sets to a challenging but manageable weight , then repeat your top weight for 3 more setsWOD    4 Rounds for time (10 min ...

  • Weekly Programming Week of November 28th - Northern Kentucky CrossFit Gym

    Monday    Strength    Back Squat    5-5-5; 90/rest pauseWOD For time     15 Muscle Ups / Bar Muscle Ups / Chest to Bars / Pullups    15 Power Snatches @ 135/95Tuesday    StrengthBench Press6-4-2-5-3-1Pendlay Row8-8-8-8-8-8*alternate sets with prone / supine grip WOD    "Dianne"    21-15-9    Deadlifts @ 225/155    HSPUWedne...

  • CrossFit Programming Week Of 11/14/16 - Northern Kentucky CrossFit Gym

    The Tracks Combine Is This Saturday!Get ready to have some FUN and throw around some weights.  This Saturday we'll have our 1st Annual Tracks Combine.  What is this?

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3126 Dixie Highway
Building B 

Erlanger, KY 41018 


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