Weekly Programming Week of August 29th - Remembering Becky


1 year ago The Tracks family lost a very special friend.  Becky Sefscik took her own life in late August after a battle with PTSD that none of us realized she was fighting. She was one off our favorite trainers, best friends and she's missed every day.  She was not only an AMAZING coach, but she was one of the strongest people we all knew, mentally and physically.

To say it in 1 word she was AWESOME.  On Monday September 5th we will honor her with our 2nd Annual Becky WOD. In 2015 over 100 gyms and thousands of CrossFitters worldwide did this WOD.  We had over 400 people come to The Tracks in Becky's honor.  She created this workout in 2012 when Casey was on vacation, it was tough, just like Becky.  All money raised will go to 22 Until Valhalla to help raise awareness for Suicide Prevention for Veterans.


1a. Front Squat
    5 - 5 - 5 ; 90/5*2
    Add 5-10lbs to last week's sets
1b. Muscle Ups
    Try to add 1 rep to last week's sets
    *focus on strong hollow arch kips, toes pointed, keeping eyes forward, snap feet down & turn over when toes reach eyes in kip


50 Calories for time on Assault Bike


    Strict Press
    5 - 5 - 5 - 5 -5 - 5
    *add 5lbs to each of last week's sets


AMRAP 12 minutes

    21 Calorie Row
    15 Overhead Squats @ 95/65
    9 Toes to Bar

5 x 2 @ +5lbs to last week's top weight

           8 Rounds
           8 Wall Balls 30/20  
            16 Russian KB Swings 70/55


    10 minutes Volume (choose one according to skill level)
  • 1 Kipping Bar Muscle Ups
  • 1 Strict Chest to Bar Pullup + 1 Beat Swing + 1 Kipping Chest to Bar Pullup
    Focus on pulling yourself as high as you can with straight arms
  • 1 Strict Chinup / Pullup + 2 Beat Swings +
  • 4 Beat Swings + 3 Ring Rows + 2 Toenail Pull ups + 1 Negative
    AMRAP 16 minutes
    300m Run
    8 Floor Wipers / side
    200m Run
    16 Mt Climbers / side


Pick Your Poison
  1. Snatch Pull + Hang Power Snatch
    3 x 2+1
  1. Power Snatch
    2-2-2 ; 3x2 @ top weight
  1. Clean Pull + Hang Power Clean
    3 x 2+1
  1. Power Clean
    2-2-2 ; 3x2 @ top weight

  1. Every :30 sec for 10 Rounds
    1 Power Snatch / Clean + 1 Snatch / Clean (TnG) @ 60% of today's double
  1. AMRAP 1 min Power Snatch / Clean @ 60% of today's double
Leave the clock running after the first part. Start the second part @ 5:30
  1. 50 - Score from Part 2, bar facing burpees
Leave the clock running, perform remaining reps for time

9:30am CrossFit Team WOD

11am Bootcamp Class

Monday - LABOR DAY
WODs on the hour 8am-12noon
Is you're visiting just show up.

4 comments (Add your own)

1. Peggy wrote:
The hoensty of your posting shines through

Tue, October 23, 2018 @ 10:25 AM

2. cheap non owners insurance Evans GA wrote:
Hello! I was contacted by someone from church regarding New Hope Blount Co Children s Advocacy Center being one of the non-profit agencies to benefit from 2012 Shopping4Change event. In Home section, it does list us as one of the agencies but on this page above ( information paragraph 4) we are not listed.Just need to confirm that we are or are not included. If so, we would like to do a booth and sell our holiday ornaments and bracelets. Could someone let me know our status regarding this?Thanks very much!Trudy Hughes981-2000

Wed, October 24, 2018 @ 2:11 AM

3. best car insurance in Glen Burnie MD wrote:
disse:I have got one suggestion for your website. It seems like right now there are a number of cascading stylesheet problems when launching a selection of web pages inside google chrome as well as opera. It is operating okay in internet explorer. Perhaps you can double check that.

Wed, October 24, 2018 @ 11:26 AM

4. auto insurance quotes Gonzales LA wrote:
Eu e minha irmãs flamencas, aqui de Piracicaba/SP, tivemos no passado o privilégio, e, hoje a saudade em conviver, aprender e vivenciar a arte flamenca Lúcia é uma pessoa muito especial, querida e saudosa, por mim e todas nós Um beijo enorme e orgulhoso em seu coração, Caruso!

Wed, October 24, 2018 @ 11:10 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