Weekly Programming - CrossFit The Tracks - Week of September 14th - CrossFit Training in Northern Kentucky

CFTT Gear is in!!!Hats, Shirts, Tanks and Wrist Wraps.If you pre-ordered please grab your bag on the table in the lobby. If you didn't, see a trainer and we'll hook you up. After all YOU'VE GOT TO LOOK GOOD, right Candice :)
Upcoming Competitions
GET SIGNED UP!Teams of 2, M/M, M/F & F/F.Plus the"newspin" is the Barbells For Boobs WOD where anyone can hop in for that 1 WOD. The fun is October 3rd.

Festivus Games, A comp for EVERYONE!Novice &Intermediate athletes only on October 17th.

If you can't compete, we'd love to have your help judging/helping out.

3 Rounds
5 Quadruped Thoracic Rotations/Side
10 Half Kneeling Split Squats
10 Kettlebell Deadlifts
Jog 200m
Clean with pause below knees
80%x2, 85%x2, 90%x1, build to heavy single
3 Rounds for Time:
Run 400m
12 Deadlifts, 245/165
24 Pushups
Mobility Class 6PM
90/90 Hip Lift
4 sets of 4 breaths

3 Sets:
Lateral Crawl, 10 Steps each direction
10 Goblet Squats
50 Single Unders
A1) Back Squat
Same weight as last week's 5x6.
A2) Turkish Getup
4x2 / side
15 Front Squats, 95/65
45 Double Unders
Crossover Symmetry
2 Rounds
:30 sec KB Arm Bar / side
5 Inchworms
8Single Arm KB Front Squat + Y Raise / side
Snatch with pause below knees
80%x2, 85%x2, 90%x1, build to heavy single
Strict Press + Push Press
5 x (3+3)
For Time:

Buy In
25 Chest-to-Bar Pullups

Box Jump, 24"/20"
Push Press, 115#/75#

Buy Out
25 Chest-to-Bar Pull-ups
EMOM 18, alternating:
a) 4-6 Strict Handstand Pushups
b) 4-6 Strict Toes-to-Bar
c) 4-6 Strict Chinups
5 Rounds for Total Time:
15 Kettlebell Swings, 55/35
Sprint 100m
Each round should be an absolute max effort.
3 Sets:
Row 250m
8 Half Kneeling Press/Side
16 Hollow Rocks

Spend 4 minutes accumulating 20 total reps (10 per side) practicing single leg hip hinges, NO weight, focus on perfect mechanics and loading of the posterior chain.
A1) Push Press
Same weight as last week's 5x6.
A2) KB Row
4x8 / side
3:00/2:00/1:00 for Total Reps:
Row (Calories)
Hang Power Clean, 135#/95#
9:30am & 11am Classes

Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

9 comments (Add your own)

1. EllCedo wrote:
Canada Kamagra cialis Amoxicillin Urine Leakage Venlafaxine 150mg No Rx

Sun, June 10, 2018 @ 5:54 PM

2. wrote:
After I originally left a comment I seem to have clicked
on the -Notify me when new comments are added- checkbox and from now
on whenever a comment is added I recieve four emails with the same comment.

Is there a means you are able to remove me from that service?
Thanks a lot!

Sun, October 7, 2018 @ 2:12 AM

3. wrote:
I’m not that much of a internet reader to be honest but your blogs really nice, keep it up!
I'll go ahead and bookmark your site to come back later.
All the best

Mon, October 8, 2018 @ 1:31 PM

4. wrote:
Descargar facebook http://twitter.com/descargar_hq descargar facebook
Usually I don't read article on blogs, however I wish to say that this
write-up very pressured me to try and do it! Your writing style has been surprised
me. Thanks, very great post. Descargar facebook http://twitter.com/descargar_hq descargar facebook

Sun, November 4, 2018 @ 2:47 PM

5. wrote:
Descargar facebook http://twitter.com/descargar_hq descargar facebook

Hello friends, how is everything, and what you want to say about this
post, in my view its truly amazing designed for me.
Descargar facebook http://twitter.com/descargar_hq descargar facebook

Sun, November 4, 2018 @ 7:27 PM

6. wrote:
all the time i used to read smaller posts that as well clear
their motive, and that is also happening with this article which
I am reading here.

Wed, December 5, 2018 @ 5:30 PM

7. wrote:
Greetings! I know this is kinda off topic however I'd
figured I'd ask. Would you be interested in trading links or maybe guest
writing a blog article or vice-versa? My blog discusses
a lot of the same topics as yours and I feel we could greatly benefit from each other.
If you are interested feel free to shoot me an e-mail.
I look forward to hearing from you! Superb blog by the way!

Tue, April 16, 2019 @ 10:52 PM

8. wrote:
My relatives all the time say that I am killing my time here at net, however I know I am
getting familiarity all the time by reading such fastidious articles.

Sun, April 28, 2019 @ 7:36 PM

9. wrote:
Yes! Finally something about gamefly free trial.

Thu, May 30, 2019 @ 7:32 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location