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Weekly Programming - CrossFit The Tracks - Week of October 19th - CrossFit Training in Northern Kentucky Great Job @ Festivus But first, a HUGE congrats goes out to our fearless leader Casey and his beautiful bride Rachel on their marriage.The wedding was great and now they are off enjoying their 1st vacation of many as a married couple. Thank you to all of the members who volunteered this weekend at The Festivus Games. We couldn't do competitions without your help. The gym gets credit for hosting "very well run comps", when in fact it's YOU that should be getting the credit. Congrats to all of you who competed this weekend.The efforts that you all put forth were amazing and it's a testament to the great coaches at The Tracks. A few noteworthy results: Bruce Wolboldt took 1st place in the Men's Masters at the Tracks but even more impressive was his 8th place finish out of380 athletes nationwide. David Gray won the Men's Intermediate at The Tracks and finished 26th out of 1,086 nationwide. Vanessa Holtman finished 2nd & Christina Cook 4th in the Ladies Intermediate. Formula 02- Members, this is one of the drinks we stock in our fridge. If you've not had one yet, please see a trainer after your next WOD for a FREE ONE! Last Notes 1st - Mobility Class at6pmon Tuesdays is a great class, don't miss it. 2nd - Mark has a sign-up sheet for massagesMonday Oct 19thfrom 4p-7p, but he's also available during the week, reach out to him on Facebook. 3rd - Beginners class is now at7pmon Monday,Wednesdayand Fridays. CLICK HERE FOR INFO ON THE GYM HALLOWEEN PARTY! Monday A few of the OGs from June 2013 Strength Clean 85/3*4 WOD "D.T" 5 rounds for time: 12 Deadlifts, 155#/105# 9 Hang Power Cleans, 155#/105# 6 Power Jerks, 155#/105# If you did not complete the 2 mile time trial run last week, do so today BONUS Snatch Pull + Snatch+ Overhead Squat 80/1, 85/1, 90/1, build to heavy set 8 Min Volume Accumulation:Glute Ham Raises Tuesday Day 1 Casey teaching the Snatch Mobility Class6PM Strength Back Squat 75-85/3*6 WOD 15-12-9-6-3 Ring Dips Box Jumps Toes-to-Bar BONUS Gymnastics 1) 4x8-10 Chest-to-Wall Handstand Shoulder Taps 2) 6 Minutes Volume Accumulation: Candlestick Negatives 3) 4 sets , max distance handstand walks Wednesday June 2013 Aimee showing us she's Sofa King Strong! Warm-Up Alpha Snatch 85/3*4 Bravo Bench Press 75-85/3*6 WOD AMRAP 20 Minutes 5 Pullups 10 Goblet Squats 55/35 15 Burpees 20 Double Unders BONUS Clean + Front Squat + Clean + Jerk 80/1, 85/1, 90/1, build to heavy set Death March 3x80' Thursday Gymnastics 6 Rounds, Not For Time: 5 Strict Handstand Pushups 10-15 second L-Sit or Hang 15 Hollow Rocks For athletes who have no trouble with 5 strict handstand pushups, add a deficit WOD 15-12-9-6-3 Overhead Squat, 95#/65# Russian Kettlebell Swing, 70/55 Sit-Up Try to bring your OHS Grip in slightly Bonus Run 4x4:00 @ 8-9, rest 4 minutes between sets Friday Strength Push Press 75-85/3*6 WOD For Time in Teams of 3: Row for Calories 5-10-15-20-25-20-15-10-5 Each athlete rows the prescribed calories, alternating athletes. Example: Athlete A rows 5 calories. Athlete B rows 5 calories. Athlete C rows 5 calories. Athlete A rows 10 calories. Athlete B rows 10 calories. Athlete C rows 10 calories. Etc. BONUS Two Count Pause Back Squat heavy set of 2, 95/2, 90/2*2 Saturday COACHES CHOICE 9:30am & 11amClass 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! Attachment Posted on Sun, October 18, 2015 by Matt Plapp No comments (Add your own) 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