Weekly Programming February 8th, 2016 - CrossFit & Functional Training in Northern Kentucky

We are thinking about altering the PM class times, but before we discuss this more we'd like to poll everyone.

Currently our PM classes are 3pm, 4pm, 5pm, 6pm and 7pm.

We're thinking of moving to 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm
Whats your preference?

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.

3 Rounds
:30 sec Banded Ankle
12 Wall Slides
6 Thoracic Bridges / side
12 Walking Lunges / leg

EMOM for 12 minutes, alt
  1. 1 Snatch*
  2. 2-6 Muscle Ups / Chinups + Dips
*start at 85% , build to a max lift. If you miss a rep, drop the weight back down to the previous rep

Back Squat
90/4 ; 95/4 ; 100/4*4
Percentages off of last week's8RM
*Alpha &Charlie hit strengthon Tuesday

For time : 15 minute cap
50 Push Press 95/65
150 Double Unders
50 Front Squats 95/65
150 Double Unders
50 Deadlifts 95/65

Cool Down
2:00Slant Board
Crossover Symmetry - Iron Scap
2 Rounds
:60 sec Twisted Cross / side
:60 sec Thread the Needle / side


60 Hami Floss / leg:60 Tricep Smash / arm



3 Rounds


20 Steps Crawling in Square (5 fwd, 5 r, 5 bkwd, 5 l)
10 Good Mornings
10 Presses in Split
10 Ring Rows

EMOM for 9 min
Clean & Jerk
70/1*2 ; 75/1*2 ; 80/1*2 ; 85/1*3


For Time : 12 min cap
10 Power Cleans 185/125 ; 155/105 ; 115/65
20 Chest to Bar Pullups / Pullups
8 Power Cleans
16 Chest to Bars
6 Power Cleans
12 Chest to Bars
4 Power Cleans
8 Chest to Bars
2 Power Cleans
4 Chest to Bars

Cool Down
:90 sec 90/90 Breathing
:90 sec Cat Cow
:90 sec Down Dog
:90 sec Up Dog
Crossover Symmetry - Plyometrics
:60 sec Lat Smash / Side
20 Band Pull Aparts
2:00Thoracic Extension on Peanut
20 Underhand Band Pull Aparts

A)For Time : 15 min cap
9 Bar Muscle Ups / Chest to Bars
5 Overhead Squats @ 65% of 1RM Snatch
15 Chest to Bar Pullups / Pullups
3 Overhead Squats @ 75%
21 Pullups / Toes to Bar
1 Overhead Squat @ 85%
Rest 5 min
B)3 Rounds for Time : 15 min cap
500m Row
21 Burpees to Target
9 Thrusters 95/65
Rest 5 min

Cool Down
3 Way Shoulder
Banded Hami Circuit
Bulletproof Shoulders
3 Rounds
3 TGU / side
20 Strokes of Row Complex
12 Pallof Presses / side

5 Rounds
:30 sec Fast Single Unders
:15 sec rest
:30 sec High Bounding Single Unders
:15 sec rest
:30 sec Double Unders
:30 sec rest

EMOM for 15 minutes , alt
  1. :45 sec Rowing working EFFICIENT Strokes
  2. 4 Wall Walks
  3. 16/12 Cal AD

50 Pike Leg Lifts
50 Straddle Leg Lifts
Cool Down
Crossover Symmetry - Recovery
2 Rounds
:60 sec Cobra
:60 sec Couch
:60 sec Seated Pike
:60 sec Seated Straddle

:90 sec Partner Calf Smash / side


3 Rounds


:15 sec Hanging / Handstand Shoulder Opener
5 Inchworms
10 Inverted Rows

3 Position Snatch + Snatch Balance
60/1*2 ; 65/1*2 ; 70/1*4

Bench Press
Bodyweight/MAX Reps*3
*women use 75% of BW
**if BW is to heavy, scale to either 85/65 or 75/50
For Time
10 Shoulder to Overhead 155/95 ; 135/80 ; 95/65
30 Cal Row
9 Shoulder to Overhead
27 Cal Row
8 Shoulder to Overhead
24 Cal Row
1 Shoulder to Overhead
3 Cal Row

Cool Down
2:00Lax Ball Back of Shoulders
:90 sec Twisted Cross
:90 sec Shoulder Reach Through
Crossover Symmetry - Iron Scap

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!

45 comments (Add your own)

1. wrote:
Wow, this post is fastidious, my younger sister is analyzing these kinds
of things, thus I am going to convey her.

Tue, September 25, 2018 @ 3:28 AM

2. wrote:
Thank you for the auspicious writeup. It in fact was a amusement account
it. Look advanced to more added agreeable from you!
By the way, how could we communicate?

Wed, November 7, 2018 @ 9:21 PM

3. wrote:
As a Newbie, I am continuously browsing online for articles that can help me.
Thank you

Wed, November 21, 2018 @ 7:47 AM

4. wrote:
I have been exploring for a little bit for any high
quality articles or weblog posts in this sort of area .
Exploring in Yahoo I ultimately stumbled upon this web site.
Studying this information So i'm happy to convey that I've a very good uncanny feeling I found out exactly what I needed.
I most indisputably will make sure to don't disregard this web site and give it a glance regularly.

Thu, November 22, 2018 @ 11:31 PM

5. wrote:
I precisely desired to say thanks all over again. I'm not certain the things I would have tried without the entire information shown by you concerning my area.
It has been an absolute depressing condition in my circumstances,
however , finding out the very professional strategy
you processed it made me to cry for contentment. Now i am grateful for your advice
and as well , have high hopes you realize what a powerful job you're putting in teaching people by way of your blog.
Most probably you haven't come across all of us.

Tue, November 27, 2018 @ 8:32 AM

6. wrote:
Good day! This is my first visit to your blog!
We are a group of volunteers and starting a new initiative in a
community in the same niche. Your blog provided us valuable information to work on. You have done a extraordinary job!

Thu, March 7, 2019 @ 7:55 PM

7. wrote:
My spouse and I absolutely love your blog and find a lot
of your post's to be exactly I'm looking for. Does one offer guest writers to write content for you personally?
I wouldn't mind creating a post or elaborating on a lot of the subjects you write related to here.

Again, awesome site!

Sat, March 9, 2019 @ 11:31 PM

8. wrote:
Just wanna say that this is very useful, Thanks for taking your time to write this.

Thu, March 14, 2019 @ 7:14 PM

9. wrote:
whoah this weblog is fantastic i love reading your articles.
Keep up the great work! You recognize, many individuals
are hunting round for this info, you could help them greatly.

Fri, March 15, 2019 @ 5:54 PM

10. wrote:
This information is invaluable. How can I find out

Mon, March 18, 2019 @ 2:00 AM

11. wrote:
Hello, its good article concerning media print, we all be
familiar with media is a fantastic source of data.

Wed, March 20, 2019 @ 6:44 PM

12. wrote:
Hi there, I discovered your website by means of Google whilst looking for a similar subject, your site
came up, it looks good. I've bookmarked it in my google bookmarks.[X-N-E-W-L-I-N-S-P-I-N-X]Hello there, just was aware of your weblog through Google, and located that
it is really informative. I am going to watch out for brussels.

I'll be grateful when you proceed this in future. Lots of other folks can be benefited from
your writing. Cheers!

Wed, March 20, 2019 @ 8:25 PM

13. wrote:
This is very fascinating, You're a very professional blogger.
I have joined your feed and look forward to looking for more of your wonderful post.
Additionally, I have shared your website in my social networks

Thu, March 21, 2019 @ 6:32 PM

14. wrote:
Pretty! This has been an incredibly wonderful post.
Thanks for providing this info.

Sat, March 23, 2019 @ 11:13 AM

15. wrote:
Pretty section of content. I just stumbled upon your weblog and
in accession capital to assert that I get actually enjoyed account your blog posts.
Any way I will be subscribing to your augment and even I achievement you access consistently fast.

Mon, March 25, 2019 @ 1:31 AM

16. wrote:
Having read this I believed it was rather informative.
I appreciate you finding the time and energy to put this information together.
I once again find myself personally spending a significant amount of time both reading and commenting.
But so what, it was still worthwhile!

Mon, March 25, 2019 @ 8:08 PM

17. wrote:
Just wish to say your article is as surprising. The clarity for your
post is just excellent and i could suppose you're an expert on this
subject. Well together with your permission let me to snatch your
feed to keep updated with coming near near post. Thank you one million and please continue the rewarding

Wed, March 27, 2019 @ 9:42 AM

18. wrote:
Howdy just wanted to give you a quick heads up and let you know a few of the
images aren't loading correctly. I'm not sure why but I think its a
linking issue. I've tried it in two different browsers and both show the same outcome.

Thu, March 28, 2019 @ 5:01 AM

19. wrote:
Thanks for finally writing about >Weekly Programming February 8th, 2016 - CrossFit & Functional Training in Northern Kentucky | CrossFit The Tracks Fri, April 5, 2019 @ 9:14 PM

20. wrote:
Everyone loves what you guys are up too.

Such clever work and exposure! Keep up the very good works guys I've incorporated you guys to my own blogroll.

Tue, April 9, 2019 @ 9:44 AM

21. wrote:
Lovely just what I was looking for. Thanks to the author for taking his time on this one.

Wed, April 10, 2019 @ 4:01 AM

22. wrote:
Thanks for sharing superb informations. Your site is so cool.
I'm impressed by the details that you've on this website.
It reveals how nicely you understand this subject.
Bookmarked this website page, will come back for more articles.
You, my friend, ROCK! I found just the info I already searched all over the place and simply could not come across.
What an ideal website.

Tue, April 23, 2019 @ 11:25 PM

23. wrote:
I love your blog.. very nice colors & theme.
Did you make this website yourself or did you hire someone
to do it for you? Plz answer back as I'm looking to design my own blog and would like to know where u
got this from. thanks a lot

Sat, April 27, 2019 @ 6:08 AM

24. wrote:
I'm curious to find out what blog platform you are working with?
I'm experiencing some small security issues with my latest
website and I would like to find something more safe.
Do you have any solutions?

Fri, May 3, 2019 @ 3:59 PM

25. wrote:
Only wanna comment that you have a very nice internet site, I the design it really stands out.

Wed, May 8, 2019 @ 7:12 PM

26. wrote:
It's awesome to visit this site and reading the views of all friends
regarding this piece of writing, while I am also keen of getting experience.

Wed, May 8, 2019 @ 10:50 PM

27. wrote:
Hi, I think your website might be having browser compatibility issues.
When I look at your blog in Firefox, it looks fine but when opening in Internet Explorer, it has
some overlapping. I just wanted to give you a quick heads up!
Other then that, excellent blog!

Thu, May 9, 2019 @ 2:20 AM

28. wrote:
As the admin of this website is working, no uncertainty very shortly it will be well-known, due to its quality contents.

Thu, May 9, 2019 @ 5:26 AM

29. wrote:
Yay google is my world beater helped me to find this
outstanding web site!

Thu, May 9, 2019 @ 6:18 AM

30. wrote:
Wohh exactly what I was searching for, regards for posting.

Thu, May 9, 2019 @ 7:07 PM

31. wrote:
Hello, I enjoy reading through your article post.

I like to write a little comment to support you.

Fri, May 10, 2019 @ 8:01 AM

32. wrote:
What's Taking place i am new to this, I stumbled upon this I've discovered It positively
useful and it has aided me out loads. I am hoping to give a contribution & aid
other users like its aided me. Good job.

Fri, May 10, 2019 @ 7:47 PM

33. wrote:
I do not even know how I ended up here, but I thought this post was good.
I do not know who you are but definitely you are going to
a famous blogger if you aren't already ;) Cheers!

Fri, May 10, 2019 @ 9:32 PM

34. wrote:
I'm really inspired with your writing talents and also with
the format to your blog. Is this a paid theme or did you customize
it yourself? Anyway keep up the excellent quality writing, it's rare to peer a great blog like this one today.

Sat, May 11, 2019 @ 9:17 AM

35. wrote:
You actually make it seem so easy with your presentation but I find this topic to be really something which I think I would never understand.
It seems too complex and extremely broad for me.

I am looking forward for your next post, I will try to
get the hang of it!

Sun, May 12, 2019 @ 9:08 AM

36. wrote:
Thanks a lot for providing individuals with an extremely remarkable
possiblity to read from this blog. It really is very pleasing plus full of a good
time for me personally and my office peers to search your website the equivalent of 3 times in a
week to study the newest items you will have. And lastly, I'm so usually fascinated
with your mind-boggling ideas you serve. Some 4 facts in this post are undeniably the most
suitable I've had.

Mon, May 13, 2019 @ 4:36 AM

37. wrote:
Remarkable issues here. I am very happy to peer your article.
Thank you a lot and I'm looking ahead to touch you.
Will you please drop me a mail?

Wed, May 15, 2019 @ 7:21 AM

38. wrote:
I enjoy reading through and I think this website got some genuinely
useful stuff on it!

Thu, May 16, 2019 @ 3:53 AM

39. wrote:
Thanks so much with regard to giving my family an update on this issue on your blog.
Please realize that if a completely new post becomes available or when any modifications occur to the current post, I
would be interested in reading a lot more and knowing how to make good using of those approaches
you reveal. Thanks for your efforts and consideration of other individuals by making your blog available.

Thu, May 16, 2019 @ 6:08 AM

40. wrote:
I think the admin of this web site is in fact working hard for his web site, because
here every data is quality based stuff.

Thu, May 16, 2019 @ 9:38 AM

41. wrote:
I have been exploring for a little for any high
quality articles or weblog posts in this sort of area
. Exploring in Yahoo I ultimately stumbled upon this web site.
Reading this info So i'm glad to exhibit that I have a very
just right uncanny feeling I came upon exactly what I needed.
I such a lot certainly will make sure to don?t fail to remember this web site and provides it a look regularly.

Thu, May 16, 2019 @ 11:26 AM

42. wrote:
You could certainly see your expertise in the work you
write. The sector hopes for more passionate writers
like you who are not afraid to mention how they believe.

All the time follow your heart.

Thu, May 16, 2019 @ 4:21 PM

43. wrote:
Spot on with this write-up, I absolutely believe this site needs a lot
more attention. I'll probably be returning to read through more, thanks for
the information!

Thu, May 16, 2019 @ 7:45 PM

44. wrote:
Some really interesting info, well written and generally user friendly.

Fri, May 17, 2019 @ 4:34 AM

45. wrote:
I believe this website has very good written content material content.

Fri, May 17, 2019 @ 7:46 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