Weekly Programming Week of April 11th - Northern Kentucky's Awesomest CrossFit Gym!

IT'S HERE!
THE FESTIVUS GAMES ARE SATURDAY
This Saturday April 16th there are no classes because we are hosting the Festivus Games.There are 170athletes competing, 20 from The Tracks! It's going to be an awesome event.We will need LOTS of help with running the competition. Judges are always a big need, but we also need help withinputtingscores, garbage, parking, music andassistingathletes & judges.CLICK HEREto sign-up to help.You'll get a shirt, free food and drinks all day and then we'll buy dinner afterwards.The event should run 7am-4pm.

RENOVATION UNDERWAY!

We're sorry for some added dust this week, we're in the process of renovating the new space next to us.We'll have a lot of the work done this week and we hope to have it 100% done in a few weeks.This additional space will TRIPLE the size off our gym, add a bathroom and give us...SO MUCH MORE ROOM FOR ACTIVITIES!

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.
Monday
Warm-up
  • Ring Warmup
  • Crossover Symmetry
  • 2 min Practicing Beat Swing on Rig
Gymnastics (Pullup)
Level 1 : No Strict Pullups
  • 6 x 5 Toenail Assist Pullups
  • 3 x 8-12 Dips on Boxes
  • 3 x :30 - :45 sec Dead Hang On Pullup Bar
  • 3 x :10 - :20 sec Hold at Top of Dip Position
*superset hangs & holds

Level 2 : 1 Strict Pullup
  • Reverse Tabata Strict Pullups
  • 5 x 1-3 Strict Dips on Boxes
  • 3 x :10 - :20 Hold at top of Ring Support
Gymnastics (Muscle Up)
Level 1 : 5/3 Strict Pullups & Strict Ring Dips
  • 10 x (3,2,1) Muscle Up Drill
  • 10 x 1 Jumping Muscle Up + Negative
Level 3 : 1 Strict Muscle Up
  • Tabata Arch/Hollow Ring Swing Practice w/ towel between feet
  • 5 x 1-4 Strict Muscle Up @50X3
Level 5 : 10/7 Strict Muscle Ups
  • 3 x MAX Strict Muscle Ups,2:00rest
  • 3 x MAX Kipping Muscle Ups2:00rrest
WOD
7 Rounds for time (10 min cap)
10 Front Squats 115/75
10 Toes to Bar

Core
3 x 10 V Ups + 20 Tuck Ups + 30 Hollow Rocks
Tuesday
Warm-up
  • :90 sec Hamstring Floss / side
  • :60 sec Shoulder Smash + Internal Rotation / side
  • 3 Rounds
    • 12 Good Morings
    • 10 Double KB Front Squats (Heavy)
    • 50' (RD 1: Bear Crawl ; RD2 : Crab Walk ; RD 3 : Handstand Walk)
Strength
2) Push Press
10-10-10-10 , add 5-10lbs to last week
3a) Deficit Deadlift (4")
6-6-6 ; 6-6-6 , add 5-10lbs to last week
*take 10% off from set for the last 3 sets
3b) Partner Assisted Hamstring Curls
6 after each set
Wednesday
Warm-up

Gymnastics (Handstands)
Level 1 : Less than 10 pushups
  • Accumulate 25 Inchworms + Pushup
  • Accumulate 50 Band Pull aparts
Level 2 : 10+ Pushups
  • 10 min Practicing Wall Walks
*try for Nose & toes position
  • Accumulate 50 Band Pull aparts
Level 3 : 10+ Pushups + Comfortable in a Handstand
  • Accumulate :60 - :90 sec in Nose & Toes Handstand
  • 10 x 1 Negative HSPU @ :03-:05 eccentric
  • 5 x 5 Pike Pushup (on toenails)
Level 4 : 1-4 Kipping HSPU
  • Accumulate 120 seconds in Nose & Toes Handstand
  • EMOM for 10 min
    • 1-3 Strict HSPU
Level 5 : 7/4 Strict HSPU
  • Accumulate 120 seconds in Nose & Toes Handstand
  • 3 x 5 Strict Deficit HSPU @ most difficult deficti
  • 1 x MAX Kipping HSPU @ 9
*do not take until complete failure

Weightlifting
  • Clean From Hip
55/2 ; 60/2 ; 65/2 ; 70/1 ; 75/1
  • Low Liftoff + High Liftoff + Clean
70/1*4 ; 75/1*3
Thursday
Warm-up

 

3 Rounds

 

  • :15 sec Lizard
  • :15 sec Hamstring
  • :15 sec Samson
  • :15 sec Pigeon
  • Repeat on other leg
  • 1:00Double Unders
Skill
EMOM for 30 min, alt
  • :30 sec Shoot Throughs
  • :30 sec on Rower @ 8
  • 1 TGU / side
  • :30 sec practicing L Sit
  • :30 sec on Bike @ 8
Friday
Warm-up
  • :60 sec Lat Smash
  • :60 sec Tricep Smash
  • Tabata Sleeper Stretch (4 Rounds on Right, 4 Rounds on Left)
Weightlifting
Pick
  • Hang Snatch + Snatch
80/(1+1)/8
  • Hang Clean + Clean + Jerk
80/(1+1+1)*8

WOD
"Power Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dip
Saturday:
NO CLASSES TODAY
As mentioned above we're hosting a competition today.Click the link above to sign-up to help and come cheer on your fellow Tracks Athletes.
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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