Weekly Programming - CrossFit The Tracks - Week of November 23rd - CrossFit Training in Northern Kentucky

Who's ready to see 1,153 Burpees & 100 Muscle-Ups!That's how much the gym helped Matt raise in his annual Thanksgiving Dinner fundraiser.Overall he raised around $8,500 & will feed aprox 230 local families in need. Thank you for your help!
CAN GOODS!There's still time to help.We have WAY too little in this stack. There's around 100, but there's over 100 members who come in every day.We should have 500+ in this stack!Stop by Kroger the next time you come to the gym & get some can goods to help those in need this winter.
We will be Closed Thanksgiving, on the Friday after we will have a 9am & 11am class, then normal schedule Saturday and Sunday.
ATTENDANCE CHALLENGE!!
Now for the 4x a week challenge. So next week, we are starting a challenge running from 11/30 through 1/2. Its 5 weeks long & the challenge is simple. Get your butt in & take 4 classes a week. Each week that you do so, you'll gain an entry into the drawing. At the end of the 5 weeks, I will draw 2 names out. First name will win a pair of Nike Metcons, Reebok Nano 5s, or No Bull Trainers. The second name will win a supplement stack of Blonyx's HMB + Creatine & their new Beta Alanine. There will be a bonus way to gain entries into the drawing. Each day will also have a 100 rep challenge. Complete 4 of the days a week & you will get another entry into the drawing each week. So you can get your name entered into the drawing up to 10 times & win some pretty awesome prizes.

BEGINNER CLASS CHANGE
The Beginners CrossFit Class has a new schedule starting Monday November 30th
Monday & Wednesday 7pm
Tuesday & Thursday 6pm
Monday
Warm-up
Crossover Symmetry
:60sec Lat Smash / side
:60 sec Triceps Smash / side

3 Rounds
6 Half Kneeling KB Press / Side
3 Inch Worms +Infant Squats

Strength
Thruster
1RM

WOD
"Fran"
21-15-9
Thrusters 95/65
Pull-ups
Tuesday

Warm-up
2:00Quad Smash / leg
5-4-3-2-1
Turkish Getup
Inchworm
x 10Single Unders

WOD
"Open Test"
50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 Burpees
30 Chest to Bars
20 Power Cleans 145/100
20 Shoulder to Overhead
10 Power Snatches
10 Muscle Ups
Wednesday
Warm-Up
2:00Hamstring Floss / side
2:0090/90 Breathing
3 Rounds
100' Double KB Front Rack Carry
15 Banded Good Mornings

Strength
Deadlift
1RM

WOD
"12.1"
Thursday
NO CLASSES

Warm-up
Get outside & run, play football or something fun!

Skill
AMTAP (as much turkey as possible)
WOD
1 Round for time
Eat a piece of pie

Happy Thanksgiving!
Friday

9:00am & 11:00 amclasses only
Warm-up
10 min w/ foam roll & LAX ball
Musical Bear Crawl

WOD
50-40-30-20-10
Goblet Squats
Pushups
Russian KB Swings
Sit-ups
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!


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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