Weekly Programming - CrossFit The Tracks - Week of July 27th - CrossFit Training in Northern Kentucky

The late Summer heat is still here and the forecast shows SUN and 90s most of the week. Please take care of your body and be smart.Drink plenty of water and avoid alcohol on days like this.

A few items to address.

1st - Equipment - Barring anyunforeseenissues, we are picking up new wallballs, KBs and 4 rowers tonight.We added 2 sets of metal plates this weekend as well (45s, 5s, 2 1/2s).We will continue to reinvest the company profits into equipment to help our growth.

2nd - Classes - Starting Aug 3rd we are adding more classes.These are not final, so stay tuned for exact schedule this week.We are planning on adding a 10:30am, 3pm (M, W, F), 7pm Friday and a 7pm Beginners (M, W, F).

3rd - Kids.Please see the Facebook post regarding Kids.Kids are to stay in the lobby area or "Kids Cage" during workouts.They are not permitted to be outside without a parent or on the black rubber workout floor.This is to ensure the safety of your children.Also, no kids are to be on the gym equipment at anytime unless they are cleared by our staff and under the proper supervision.If your child is cleared to workout, please make sure we have a waiver on file.

4th - Our July Tracks Social is this Friday July 31st at the Reds game.CLICK HEREfor more info.

5th - There's still time LADIES, get signed up for our August 8th all Ladies competition, No Baby Leave Your Socks On.This competition has scaled and RX.
Casey & Matt
Monday
Mobility class 6PM
Strength
Alpha

3 Position Hang Snatch (Mid Thigh, Above Knee, Below Knee)
1+1+1
50/1 ; 60/1 ; 65/1 ; 70/1 ; 75/1 ; 80/1*4

Bravo

1a) Bench Press
10 - 10 - 10RM > 10 - 10
1b) Single Arm KB Row
8-8-8-8-8

WOD

AMRAP 12 min
300m Run
15 Russian Swings
15 Wall Balls
Tuesday
Strength
Alpha
Clean + Hang Clean + Front Squat
80/(1+1+3)*5

Bravo
High Liftoff + Hang Power Clean + Front Squat
Build to a challenging weight (2+1+3)

WOD

AMRAP 12 min
10 Hang Power Snatches 75/55
40 Double Unders
10 Handstand Push-ups
Wednesday

Strength
1a) Deadlift Clusters
80/(3.2.1)*2 ; 84/(3.2.1)*2 ; 88/(3.2.1)*2
1b) MAX Unbroken Muscle Ups

WOD

400m Run
40 Situps
300m Run
30 Situps
200m Run
20 Sit-ups
Thursday
20 min for Quality
:20 secNose & Toes Hollow Handstand Hold or Handstand Position Wall Drill
5 x Handstand Kickups
25-50' Handstand Walk or 1 Conan
500m Row
Friday
Strength
Pause Front Squat
80/2*6

WOD

AMRAP 8 min
10 Chest to Bar Pullups
10 Burpees to Targer

rest 4 min

AMRAP 8 min
20 Calorie Row
10 Toes to Bar
Saturday
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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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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