Weekly Programming Email 1/11/16


WHO'S READY FOR THIS SATURDAY'S CHILI COOKOFF!

Referral Bonus!It's the time of year when many people are turning over a new leaf and hopping on the fitness train. The biggest reason people fail when doing this is accountability.The #1 reason people who do CrossFit is that exact same reason, ACCOUNTABILITY. You can earn a$25or$50referral "finders fee" for any new members you bring to the gym. It's simple, refer a friend. If they join the beginners class you earn$25, if they upgrade to a regular membership you earn another$25.If they are an experienced at CrossFit and they join with a regular membership, it's$50.

Beginner Classes.These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.

Chili Cookoff.Don't forget about our 1st Annual Chili Cook-Off on January 16th.CLICK HEREfor more information.

PLEASE REGISTER FOR CLASS.Last but not least, PLEASE remember to register for classes.We schedule our trainers based on online scheduling and if a class fills up and you show up we don't want you to have to wait until the next class.CLICK HEREto register for classes.
Monday
Warm-up
  1. Crossover Symmetry
  2. 2 Rounds
:30 sec Rib Pull w/ KB
:30 sec Banded Ankle
10 Handstand Shoulder Activates

Weightlifting
Snatch EMOM
80/1*2 , 82.5/1*3 , 85/1*4 , 87.5/1 ; 90/1 ; 85/1

Strength
Bravo
Bench Press
5 x 5

WOD
w/ a Partner
24-21-18-15-12-9
Calorie Row

Cool Down
2:00Shoulder Smash + Internal Rotation
2:00Slant Board
Crossover Symmetry Iron Scap
Tuesday
Warm-up
PLEASE WATCH THIS! YOU NEED TO ALWAYS COOL DOWN
PLEASE WATCH THIS! YOU NEED TO ALWAYS COOL DOWN

2::00 Thoracic Extension w/ Peanut
3 Rounds
:30 sec Elevated Pigeon
10 Bulgarian Split Squats / leg
10 Fire Hydrant Circles / leg

Strength
A1) Back Squat
8RM ; 90/8 ; 85/8
A2) Partner Assisted Hamstring Curls
5 after each set

WOD
AMRAP 12 min
9 Overhead Squats 95/65
9 Toes to Bar
9 Overhead Squats
9 Box Jump Overs 24/20

Cool Down
3 Way Shoulder
3 Rounds
1:00Pigeon
1:00Lizard
1:00Couch
Wednesday
Warm-Up
1:00Tricep Smash
1:00Lat Smash
Warm Up Power Clean

IWT
  1. 8 Rounds
3 Power Cleans*
10 Heavy Wall Balls
rest :60 seconds
*power cleans start @ 70%, add weight each round as you're able to
*these 3 power cleans should be done in less than 20 seconds

Rest 5 minutes

  1. 5 Rounds
12 Thrusters @ 55%
45 Double Unders
rest 1:1

Rest 5 minutes

  1. 8 Minutes of Volume
8 Toes to Bar
4 Pullups
2 Chest to Bars
1 Bar Muscle Up

Cool Down
1000m Row w/out Straps
Bulletproof Shoulders
Thursday
Warm-Up
5 Min Foam Roll
Crossover Symmetry Activation

Gymnastics
5 Rounds
18 Russian KB Swings AHAP
9 Strict HSPU* / 6 Negatives
3 Rope Climbs**
*if easy, use deficit
*legless if able

Core
10 Turkish Getups
20 Barbell Rollouts
30 V Ups
40 Pike Drag Ups
50 Hollow Rocks

Cool Down
3 Way Shoulder
Banded Hami Circuit
Crossover Symmetry Recovery
Friday
Warm-up
3 Rounds
3 x "HAM" Hip Mobility / side
50' Banded Lateral Walk

Strength
Tempo Back Squats @32X1
5 x 6

WOD
10 Clean & Jerks 185/125
30 Wall Balls
15 Clean & Jerks 155/105
30 Wall Balls
20 Clean & Jerks 135/95
30 Wall Balls
Saturday
COACHES CHOICE
9:30am & 11am Class

Chili Cook-Off1pm-4pm

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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