Weekly Programming Week of April 4th - Northern Kentucky's Awesomest CrossFit Gym!

Jump Rope/DU Seminar
This Saturday, April 9th we are having a Jump rope / Double Under clinic.Garett from Speed Jumpers jump ropes will be at the gym at 11am to go over tips and his ropes.He'll also have ropes to buy that are custom fit to your needs.CLICK HEREto see the Facebook Event Page.

Festivus Games Update
On Saturday April 16th there are no classes because we are hosting the Festivus Games.There are aprox 170 atheltes registered to complete.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 with inputing scores, garbage, parking 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 8am-4pm.

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

Gymnastics (Pullups)

L1 : No strict Pullups
  • 5 x 5 Toe Assist Pullups
  • Accumulate 25 Pushups
  • Accumulate 25 Inverted Rows

L2 : 1 Strict Pullup
  • EMOM for 7 min
    • Odd : Max Pullups
    • Even : Max Chinups
  • 3 x 8-12 Pushups
  • Accumulate 25 Inverted Rows

Gymnastics (Muscle Ups)

L1&2 : 5/3 Strict Pullups & 5/3 Strict Ring Dips
  • 5 x (3,2,1) Muscle Up Drill
  • 10 x 1 Jumping Muscle Up + Negative

L3 : 1 Strict Ring Muscle Up
  • 5 x 1-3 Strict Muscle Ups + Dip
  • 5 min Practicing Bar Muscle Ups

L5 : 10/7 Strict Muscle Ups
  • 3 Min Practicing Hollow Arch Kip
  • 5 sets 3 Strict Muscle Ups + 2-5 Kipping Muscle Ups

Accumulate 100 Hollow Rocks
*Each Break, do 10 bicycles (5/leg)

WOD
AMRAP 10 min
3 KB SN (L) - 55/35
3 KB SN (R)- 55/35
12 Double Unders
6 KB SN (L)
6 KB SN (R)
24 Double Unders
9 KB SN (L)
9 KB SN (R)
36 Double Unders
Tuesday
Warm-up
EMOM for 12 min, alt
  1. 1 TGU / side
  2. :15 sec Banded Frog + 10 Fire Hydrant Circles Each Direction
  3. :15 sec Goblet Squat Hold + 8 Goblet Squats + :15 Sec Goblet Squat Hold
  4. 12-15 Good Mornings

Strength
1a) Back Squat
10-10-10-10
1b) Seated Box Jump
2 after each set
2) Push Press
10-10-10-10
Wednesday
Warm-up
  • :60 sec Lat Smash
  • :60 sec Tricep Smash
  • 2 Rounds
    • 100' Farmers Carry
    • 20 Band Pull aparts
    • 10 Handstand Shoulder Activates
Gymnastics (Handstands)

L1 : Less Than 10 Pushups
  • 3 x 1 Wall Walks
  • 5 x 5 Pushups
  • Tabata Pushup Hold

L2 :10+ Pushups
  • 5 x 1 Wall Walks
  • 5 x 5 Pike Pushups
  • 1 MAX Handstand Hold

L3 : 10 + Pushups & Comfortable in a Handstand
  • Accumulate :60sec in Nose & Toes Handstand Hold
  • 10 x 1 Negatice HSPU

L4 : 1 Strict HSPU
  • Accumulate 120 sec in Noes & Toes Handstand Hold
  • 7 x 2 Strict Deficit HSPU

L5 : 10/7 Strict HSPU
  • EMOM for 8 min
    • 2-5 Strict HSPU with band resistance
WOD
7 Rounds for Time
7 Front Squats 135/95 ; 185/125
7 Strict Pullups ; Strict Chest to Bars

Accessory
Bulletproof Shoulders
Thursday
Warm-up
Foam Roll for 10 min

Skill
EMOM for 9 min, alt
  1. 15 Russian KB Swings AHAP
  2. :15 sec Pike Leg Raises :20 sec Rest :15 sec Seated Pike Flutter Kicks
  3. 10 Leg Swings (Each Direction, Each Leg)
Endurance
Run 7 minutes@ 8
Rest 3 min
Row 7 minutes @ 8
Rest 3 min
Bike 7 minutes @ 8

Core
10 V Ups + 20 Tuck Ups + 30 Hollow Rocks
Friday
Warm-up
  • 2:00Thoracic Extension w Peanut
  • 3 Rounds
    • :30 sec Banded Ankle
    • :30 sec Banded Lat
    • :15 sec Rib Pull
    • :15 sec Thoracic Extension Hold on Wall Ball
Gymnastics
8 Min Voulume
Strict Toes to Bar

Weightlifting
Pick
  • Snatch -80-85/1*8
  • Clean & Jerk -80-85/1*8
WOD
AMRAP 12 min

 

15/10 Cals on Bike
5 Deadlifts 225/175
Saturday:
Coaches Choice

9:30am Team WOD

11:00am Jump Rope & DU Seminar
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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