Weekly Programming Week of August 8th - Northern Kentucky's CrossFit Gym!

2 BIG ANNOUNCEMENTS


1st - Tracks Pool Party is Saturday August 20th.  Adults only, 6pm to maybe 10, possibly 11, who knows how late we'll party!  
CLICK HERE FOR MORE INFO & TO RSVP


2nd - BOOT CAMP!  We've started a separate class to appeal to a wider range of people.  Northern Kentucky's Best Bootcamp.  We've heard from people who have not joined The Tracks because they don't want to do CrossFit.  So we created this Bootcamp. It's NOT CrossFit.  It's a hardcore 1 hour cardio class that will help tone and build muscle. Please tell your friends and bring them. For members this is free for right now, but we ask that you try to bring a friend when you come.  Once it gains popularity and class sizes grow we'll have to re-evaluate it. SO PLEASE grab a friend and bring them out next week.

 Classes will be Monday, Wednesday & Friday at 6pm, Tuesday & Thursday at 6am and 11am on Saturdays

CLICK HERE for more info

Monday

Strength
Back Squat
10 x 1 @ 90% of 3RM

WOD
For Time:
15-12-9-6-3
Kettlebell Snatch / side @55/35
V Ups

Core
Accumulate 100 Hollow Rocks
Each break, do 1 HEAVY Turkish Get Up each side
Tuesday

Weightlifting

No Hands Hang Power Clean + Lunge

    50/3 ; 55/2 ; 60/2

No Hands Power Clean + Front Squat

    65/1 ; 70/1 ; 75/1

Clean

    80/3 ; 85/2 ; 90/1*3 ; 82.5/3 ; 87.5/2 ; 90/1 ; 92.5/1 ; 95/1

WOD

For MAX Reps

  • 0:00-2:00
    30 Double Unders
    10 Pullups
    30 Double Unders
    Max Thrusters @ 95/65 ; 135/85
  • 2:00-4:00
Rest
  • 4:00-6:00
    30 Double Unders
    10 Chest to Bar Pullups
    30 Double Unders
    Max Thrusters
  • 6:00-8:00
Rest
  • 8:00-10:00
    30 Double Unders
    10 Bar Muscle Ups
    30 Double Unders
    Max Thrusters

Wednesday
Weightlifting
  1. 3 Push Press + 2 BN Push Jerks + 1 Split Jerk
    Build to a heavy complex then 100/(1+1+1)*3

WOD
    12-9-6
    Power Snatch @135/85 ; 155/105
    Handstand Pushup

Thursday

Skill
    Rope Climb Practice

Endurance
    1000m Run
    Rest 2:1 (max 3 minutes)
    2000m Row
    Rest 4:1 (max 3 minutes)
    4000m Bike

Friday

Weightlifting
Pick your poison

Snatch + Overhead Squat

    80/2 ; 85/1 ; 90/1 ; 92.5/1 ; 95/1 ; Build to a Heavy Single

Clean + Front Squat + Jerk

    80/1 ; 85/1 ; 90/1 ; 92.5/1 ; 95/1 ; Build to a Heavy Single

WOD
    For Time
    1000m Bike
    50 Wall Balls
    30 Toes to Bar

Saturday:
9:30am & 11am Team WOD
Bring A Friend

Sunday
Open Gym 9:30am-12noon

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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