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!

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Building B 
Erlanger, KY 41018 


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