Weekly Programming Week of April 25th - Northern Kentucky's Favorite CrossFit Gym!

Murph is just around the corner!Normally we tackle this Hero WOD the Saturday prior but this year we will be up in Columbus watchingMelissakick butt at regionals. Over the course of the next 5 weeks, starting next week, myself & the other trainers will post a little bonus workout for you to complete at your convenience throughout the week to help prepare you for your fastest Murph time yet.
CLICK HEREfor the Facebook event page.

THE EXPANSION IS ALMOST DONE
The next time you see Dillon make sure you tell him how AWESOME he is.He worked his butt off to help us get this new space where it is and for any of you that saw it a month ago you know what that looked like.We are about 80% done.Still some final touches and a 4 station rig to install.We've kicked around many ways to use the new space and came up with the following.We will continue to use the main room for the main CrossFit classes.The extra room will be dedicate to bonus work/extra training outside of class, beginners classes and future classes (bootcamp, OLY, gymnastics, etc).
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
3 Rounds
  • :15 sec KB Armbar / side
  • :15 sec Rib Pull w/ KB / side
  • 10 Seated Wall Slides
  • 10 Scap Pullups
  • 10 Band Pull Aparts

Gymnastics (Pullups)
L1 : 0 Strict Pullups
  • 6 x 5 Toenail Pullups
  • Accumulate 25 Pushups
  • Accumulate 25 Inverted Rows
  • 3 x :30 - :45 sec Dead Hang
  • 3 x :15 - :20 sec Hold in Bottom of Dip

L2 : 1-3 Strict Pullups
AMRAP 3 Strict Pullups
AMRAP 3 Strict Dips / Assisted Dips / Pushups
AMRAP 2 Strict Chinups
AMRAP 2 Strict Dips / Assisted Dips / Pushups
Gymnastics (Muscle Ups)
L1 : 5/3 Strict Pullups & Ring Dips
  • 5x 3,2,1 Muscle Up Drill
  • 5 x 2 Seated Banded Muscle Ups Hold in Support
  • 5 min Practicing Partner Assisted Muscle Ups
L3: 1 Strict Muscle Up
  • 3 min Practicing Hollow Arch Kip on Rings (towel between feet)
  • 5 x 1-3 Strict Muscle Ups
  • 3 x Unbroken Bar MUs w/2:00rest
L5 : 7/5 Strict Muscle Ups
2 Rounds
  • ME Strict MUs , rest1:00
  • ME Bar MUs, rest2:00
  • ME Kipping Ring MUs, rest2:00

WOD : 15 min cap
7 Rounds for time
7 Power Clean & Push Jerks @ 135/85 ; 175/115
7 Strict Chest to Bar Pullups / Strict Pullups / Toenail Pullups

Gymnastics
3 x 10 V Ups + 20 Tuck Ups + 30 Hollow Rocks
Tuesday
Warm-up
3 Rounds
  • 10 Double KB Front Squats / Goblet
  • 10 Z Presses w/ KBs
  • 10 Good Mornings
  • Calisthenics

Endurance
Run 10 minutes @ 8-9 RPE
Rest 3 minutes
Row 10 minutes @ 8-9
Rest 3 minutes
Bike 10 minutes @ 8-9
*score is total meters (multiply bike milage by 1600 to convert to meters)
Wednesday
Warm-up
  • 2:00Thoracic Extension w/ Peanut
  • Crossover Symmetry - Activation
  • 1000m Row w/ out straps

Gymnastics (Handstand Walks)

  • 5 x 8-12 Nose & Toes Taps + :20 - :30 second Hold
*L5: Hip Taps
*L4: Shoulder Taps
*L3: Hand Lifts & Pike Position on Box Shoulder Taps
*L2: Pike Position on Box Hand Lifts
*L1: Walk in & out of Pike Position
  • 5 x 12 Band Pull Aparts
*superset with taps
  • 5 min Practicing Handstand Walks / Nose & Toes Lateral HS Walks / Conans / Inchworms

WOD
AMRAP 20 min
10 Strict HSPU / Pike Pushups / Pushups
20 Toes to Bar / Knees to Chest
30 Wall Balls
Thursday
Warm-up
  • 10 min w/ Foam Roll & LAX Ball
  • Ring Warmup
  • Calisthenics (after Skin the Cats, before sprints)
Gymnastics
  • Inverted Tuck
  • Inverted Hang
  • Inverted Tuck + Descend to Ground (Low Rings)
  • Tucked Skin the Cat + Return
Endurance
8 x 100m Hill Sprints @ 8-9
Run 1 Lap
Friday
Warm-up
  • 2:00Thoracic Extension w/ Peanut
  • 3 Rounds
    • :15 sec 3 Way Shoulder (1 per round)
    • :15 sec Banded Ankle
    • 10 Kang Squats
    • 10 Overhead Squats / Thrusters
    • 5 Beat Swings
Weightlifting
  • Snatch
75/3 ; 80/2 ; 85/2*4 ; 90/1
  • Clean & Jerk
75/3 ; 80/2 ; 85/2*4 ; 90/1

WOD
For Time : 12 min cap
21 KB Swings 55/35
15 Chest to Bar Pullups / Pullups
9 Overhead Squats / Thrusters @ 115/75 ; 165/105
Rest1:00

15KB Swings
12 Chest to Bar Pullups / Pullups
9 Overhead Squats / Thrusters
Rest1:00

12KB Swings
9 Chest to Bar Pullups / Pullups
6 Overhead Squats / Thrusters
Saturday:
Saturday - DO WORK!
9:30am & 11am Classes
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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