What's a "WOD?"   One of our 1st members asked it that stood for "Wall Of Destruction" this week since we were writing the times and weights on the WOD Board.  Close, but it is actually CrossFit lingo for "Workout Of The Day.  Every day is different in CrossFit.  Each day in your class you will go through a Warm-Up, then a Weight Lifting Movement, followed by a Skill (like learning a Power Clean) and then last but not least you'll encounter the WOD, our Workout Of The Day. What we do leading up to the WOD is more than most gym goers do in their entire workout.  It's not uncommon to hear "Our Warm-Up Is Your Workout!"

On this page we post each day's WOD so you can know what to expect each day and prepare your gear and your mind for what's ahead!

Workout Of The Day

  • Weekly Programming Week of August 21st The Tracks Fitness Lab In Northern Kentucky

    We're Moving This Week!Let's do this peeps.  WE'RE STOKED!!!!!!!!!!!!!!! The new space is AMAZING!

  • Weekly Programming Week of August 7th The Tracks Fitness Lab In Northern Kentucky

    MONDAYCrossFit ClassesWeightliftingPush JerkBuild to a heavy tripleWOD"Karen"150 Wall Balls for time7 min cap today!7 min cap = 21 wall balls / minchoose a wall ball that matches target intensityBonusFront Rack Step Up6 x 4 / leg*dont go higher that 20"Burn ClassesSplit into 3 GroupsA) AMRAP 12 min25 Calorie Row25 Mt Climbers / legB) AMRAP 12 min21-18-15-12-9-6-3Russian KB SwingGoblet SquatC) AMRAP 12 min8-12 DB Bench Press:15 - :30 sec Side Plank3 min rest between groupsTUESDAYCr...

  • Weekly Programming Week of July 31st The Tracks Fitness Lab In Northern Kentucky

    MONDAYCROSSFIT CLASSESWeightliftingPower Clean + Clean + Front Squat + Push Press + JerkBuild to a heavyWOD"Grace"For time (10 min cap)30 Power Clean & Jerks, @ 135#/95#BonusProwler Push50' ^ 50' ^50' , 3 x 50'Build over first three sets to a weight that is challenging but manageableShould be explosive throughout. slowing down is ok. Stopping / walking is notRepeat for 3 more setsBURN CLASSESSplit into 5 Groups2 RoundsTabata- Goblet Squat- Mt Climber- Single Arm KB ...

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