Weekly Programming - CrossFit The Tracks - Week of November 9th - CrossFit Training in Northern Kentucky

HOT DEAL-$5 Tracks t-shirts and tanks. The T-shirt company made a mistake and printed off an extra 130 Tracks T-shirts and tanks, the only difference is the orange on the logo is actually red. They sold these at a loss, we paid aprox $5 per shirt, way below what we normally pay. Give your cash to a trainer or mark it on the drink sheet. The shirts Will be on display starting tomorrow, first come, first serve.
For November we are doing 2 things to help out in our community.Please help if you're able.
1st - Every year Matt raises money for families in need for Thanksgiving.Last year they fed over 250 families.You can help out by donating any dollar amount.Aprox $38 feeds 1 family a full meal.Either leave cash or a check at the gym or send it to mdpunc@yahoo.com through paypal.
2nd - Bring by a can good or non-perishable food item all November and December.We are doing a food drive for the Northern Kentucky Community Action for one of our members, Vanessa Rose.The top items they need are Peanut Butter, Soup, Canned Fruit, Beans and Rice.
- 4 sets
Row 20 strokes (5 legs only, 5 legs + body, 10 full strokes)
- Crossover Symmetry
4 Sets: (First with trainer, remaining 3 on your own)
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch

Start with empty bar. Add a little bit of weight each set.
Snatch 1RM
Bench Press 1RM
21-15-9 For Time:
Deadlift 185#/125#
Bar Facing Burpee
NO Mobility Class Today
3 Rounds
Inchworm 50'
3 Strict + 4 Kipping Pullups
15 Hollow Rocks
3 Strict + 4 Kipping Ring Dips
20 Walking Lunges
1) 8 minutes practicing Chest-to-Wall Handstand + Walk Off Wall
2) 6 Minutes Volume Accumulation: Candlestick Negatives

Handstand Hold: Aim is to keep only nose and toes in contact with wall throughout the entire set. Maintain strong hollow. Wall Walk into position, then attempt to handstand walk away from the wall WITHOUT using the hips or feet to create momentum and push off.
Candlestick Negatives
As far as possible in 10 minutes:
1 Strict Ring Dip
1 Strict Chinup
4Pistol Squats, alternating
2 Strict Ring Dips
2 Strict Chinup
8Pistol Squats, alternating
3 Strict Ring Dips
3 Strict Chinup
12Pistol Squats, alternating
3 sets @ easy pace:
Row 20 strokes (5 legs only, 5 legs + body, 10 full strokes)
20 Single Unders + 10 Double Unders
10 Medicine Ball Clean + Wall Ball Shot (reset each rep)

Rowing Comple
For Time with a Partner:
2000m Row
400m Buddy Carry
100 Box Jump Overs, 24"/20"
200m Buddy Carry
100 Wall Ball, 20#/14#
100m Buddy Carry

2 Rounds
100' High Knees
10 Push Press
100' Buttkickers
10 Front Squats
100' Carioca
10 Thrusters
Jog 200m
Push Press
5RM, 100/2*2
5 Rounds For Time:
10 Thrusters, 135#/95#
Run 300m

4 Sets: (First with trainers, 3 on your own)
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Start with empty bar. Add a little bit of weight each set.
Clean 1RM
5 Muscle-Ups
10 Handstand Pushups
20 Russian Kettlebell Swings, 70//55
9:30am & 11am Class
Open Gym
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 


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