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Weekly Programming - CrossFit The Tracks - Week of January 4th - CrossFit Training in Northern Kentucky Happy New Year! A new year is upon us and it's time to kick it into HIGH GEAR.The past 5 weeks is always tough with 3 Holidays that involve great food and parties.Many of your friends have been MIA recently.Reach out to them and help them get back on track.Here are a few notes on our current promotions. 1st - Referral Bonus!It's the time of year when many people are turning over a new leaf and hopping on the fitness train. The biggest reason people fail when doing this is accountability.The #1 reason people who do CrossFit is that exact same reason, ACCOUNTABILITY. You can earn a$25or$50referral "finders fee" for any new members you bring to the gym. It's simple, refer a friend. If they join the beginners class you earn$25, if they upgrade to a regular membership you earn another$25.If they are an experienced at CrossFit and they join with a regular membership, it's$50. 2nd Beginner Classes.These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday. Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays. 3rd Chili Cookoff.Don't forget about our 1st Annual Chili Cook-Off on January 16th.CLICK HEREfor more information. 4th PLEASE REGISTER FOR CLASS.Last but not least, PLEASE remember to register for classes.We schedule our trainers based on online scheduling and if a class fills up and you show up we don't want you to have to wait until the next class.CLICK HEREto register for classes. Monday Warm-Up Crossover Symmetry 3 Rounds :30 sec Rib Pull w/ KB Hold :30 sec Banded Ankle / side Weightlifting Muscle Snatch 55/1 ; 55+/1 ; 55+/1*5 Power Snatch + Hang Snatch Build to a heavy set then 90/1 ; 85/1 Strength A1) Strict Press 6RM ; 95/6 ; 90/6*2 A2) Underhand Grip Barbell Row 4 x 10 , heavier than last week WOD 3 Rounds for time 15 min Cap 10 Power Cleans 135/95 30 Wall Balls 50 Double Unders *Charlie perform Power Snatches Cool Down 1000m Row Without Straps 2 Rounds 1:00Couch / Side 1:00Slant Board / Side C.Crossover Symmetry - Iron Scap Tuesday Warm-up PLEASE WATCH THIS! YOU NEED TO ALWAYS COOL DOWN 1:00Lat Smash / side 3 Rounds :30 sec Prayer Stretch 15 Band Pull Aparts 50' Banded Lateral Walk Weightlifting Muscle Clean 55/1 ; 55+/1 ; 55+1/*5 Power Clean + Hang Clean Build to a heavy set then 90/1 ; 85/1 Strength Back Squat 10-10-10-10-10 *add 5-10 lbs to last week WOD 27-21-15-9 Thrusters 95/65 Toes to Bar Cool Down Crossover Symmetry - Plyo 3 Rounds 1:00Banded Hip Flexor* / side 1:00Banded Frog *if you can, elevate your back foot on the wall, bench, wall ball, etc Wednesday Warm-Up 5 TGU / Side Warmup Snatch IWT 15 min cap 20 Power Snatches @ 50% 20 Burpees rest :90 sec 15 Power Snatches @ 60% 20 Burpees rest :90 sec 10 Power Snatches @ 70% 20 Burpees Rest 5 min 5 Rounds or 15 minutes 5.3.1 Deadlift Clusters 10 Burpees As Fast & As High As Possible Rest 1:1 *Deadlift Clusters start @ 65% Rest 5 min C)8 min of Volume 50' Handstand Walk / 3 Wall Walks + 50' Bear Crawl 100' Double Front Rack Carry 150' Farmers Carry Cool Down 1000m Row w/out Straps Bulletproof Shoulders Thursday Warm-Up 1:00Lax Ball Pec / Side 1:00Lax Ball Rear Delt / Side 1:00Foam Roll Lat / Side 1:00Foam Roll Mid Back Crossover Symmetry Activation Partner Calf Smash Tabata Pushup Holds Gymnastics 6 Rounds 2 Min Volume ; 1 Min Rest 3 Chest to Bar Negatives, 5 + Seconds 5 Kipping Chest to Bar Pullups / Pullups WOD "Annie" 50-40-30-20-10 Double Unders SItups Cool Down 3 Way Shoulder Banded Hami Circuit Crossover Symmetry Recovery Friday Warm-up :90 sec Rockback Breathing 3 Rounds 6 Half Kneeling KB Press / Side 12 Ring Rows :30 sec External Rotation / Side w/ PVC Weightlifting 1 Clean + 2 Jerks Build to a heavy set then 90/1 ; 85/1 WOD Alpha & Bravo : 16 min Cap "Nasty Girls" 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95 Charlie : 16 min Cap "Nasty Girls V2" 50 Alt Pistols 7 Muscle Ups 10 Hang Power Cleans 175/115 Cool Down 2 Rounds 1:00Pigeon 1:00Lizard 1:00Partner Assisted Pike Stretch (Round 2 use straddle pose) Crossover Symmetry - Iron Scap Saturday COACHES CHOICE 9:30am & 11am Class 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! CLICK HERE TO SIGN-UP FOR CLASSES Attachment Posted on Mon, January 4, 2016 by Matt Plapp filed under Boot Camp Training Florence Kentucky Female Fitness Classes Edgewood Kentucky Boot Camp Classes Villa Hills 1 comment (Add your own) 1. EllCedo wrote: where can i buy accutane yahoo Can You Buy Keflex Over The Counter Keflex Causing Fatigue cialis 500mg Amoxil Viagra Kaufen Strafbar Canine Amoxicillin Wed, May 30, 2018 @ 6:18 PM Add a New Comment Your Name: Your Email/URL (Optional): Your Comment: Enter the code: Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks. 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Contact Us 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Map - Location