Weekly Programming - CrossFit The Tracks - Week of August 10th - CrossFit Training in Northern Kentucky

WOW, our ladies ROCK!Yesterday we had our all ladies competition No Baby Leave The Socks On and the effort put in by the ladies who competed was AWESOME! Tamara, Zoe, Margaret, Amanda, Shelby, Tamysn and Bailie you all did great!

This competition could not have happened though without our volunteers.We appreciate the effort and time that you put in.

And last but not least we had 3 of our Tracks Kids DOMINATE a competition today.Great job Sebastian, Caroline and Jon aka "Iron Flea".We look forward to watching you grow into great athletes and young adults.


Just in case you missed last weeks email, there have been some exciting changes with regards to our class schedule, # of trainers and some new equipment.We've added more wallballs, kettlebells and rowers.Everyone typically notices the investment in new gear, but not always the investment in more trainers and class hours.We've not only added 9 new classes per week, but we've increased our # of trainers for our PM & Beginner classes to 2 trainers for most times.
New Classes
- Monday - Friday 10:30am - CrossFit
- Monday, Wednesday & Friday 3:00pm - CrossFit
- Friday 7pm
- CardioFit is still Tuesday & Thursday 3:00pm
Mobility Class Is Now TUESDAY at 6:00pm

New Trainers
In the afternoons we will have more trainers on staff.Dillon and Zach aren't new faces for mos of you, but they will both be taking on coaching roles..WELCOME!!!

Zach has been a Tracks member October 2013.He's a former College Football player with a background in Exercise Science.

Dillon started at The Tracks last Summer as an intern and started as a trainer in the Spring before he moved to Louisville for a few months, we're glad he's back home!
Please remember to register for classes.Below is a video walking you through the process.
Upcoming Competitions
Barbells & Bacon presents Barbells For Boobs. New spin on our 3rd year of Barbells & Bacon, GET SIGNED UP!The fun is October 3rd.

Festivus Games, A comp for EVERYONE!Novice & Intermediate athletes only. October 17th YOU get a chance to see what you can do!
Casey & Matt
Monday
Strength
USE YOUR LEGS & HIPS, NOT YOUR BACK
Alpha
Snatch + Low Hang Snatch + Hang Snatch
75-85%/(1+1+1)*8
Bravo
Pause Back Squats
75/3*7
WOD
5 Rounds
20 UB KB Swings*
20 UB Wall Balls*
*for each broken set, add 10 burpees to end of round
Tuesday
Mobility Class NOW On Tuesdays @ 6pm
WOD
3 Rounds
AMRAP 4 min
7/5 Handstand Pushups
25 Double Unders

rest 1 min

AMRAP 3 min
15 Thrusters 95/65
15/12 Pullups

rest 1 min

AMRAP 2 min
MAX Calorie Row
rest 6 min
Wednesday
Strength
Hang Clean
50/6 ; 60/4 ; 70/2

Clean
60/6 ; 70/5 ; 80/4 ; 85/3 ; 90/2 ; 95/1 *3 ; 80/3*3

WOD
21-18-15-12-19-6-3
Burpees
Power Snatch 95/65
Thursday
Skill
5 Rounds
5 Scap Pullups
5 Overhead Soccer Throws
5 Seal Rolls
5 Straight Leg Toes to Bar

then

10 minutes working on Pullup efficiency
-Strict
-Kipping
-Butterfly

Endurance
Tabata Wall Balls
1 mile Run
Friday
Strength
Alpha
Clean & Jerk Clusters
65/(3.3.3)*3 ; 70(2.2.2)*3 ; 75/(1.1.1)*3
then 10 attempts to for a Heavy Single

Bravo
Pause Front Squats
75/3*7

WOD
8 min AMRAP
4 Wall Walks
8 Deadlifts 225/255
*Alphaadd 4 HSPUs
Saturday
9:30am & 11am Classes

COACHES CHOICE!
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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