Weekly Programming Week of February 27th - Northern Kentucky CrossFit Gym

The Open Is HERE!Great job with week 1 of The Open. It's awesome to watch everyone go hard in these WODs and do things you didn't know you could do.  Stay tuned for the week 2 announcement this Thursday @ 8pm. 
During The Open there will be time to do the WODs on Sunday at Open Gym and Monday until 7pm. We will designate an area for this reason, please be courteous to everyone doing classes and bonus work.
 On Fridays during the Open there will be no 6pm or 7pm Crossfit class. There is still bootcamp. There will be a Friday Night Fight's for each Open workout. This is where your coaches & some members from your open teams will throwdown before helping everyone out on Saturday mornings.
Men's CrossFit ShortsGuys, click here to order your Tracks WOD Shorts. I'm placing the order late next week. The sizes run true, they are 32-40. There are blue and orange. There will more than not likely not be many ordered for stock, so if you want some get your order in. The Tracks logo will replace the "Endurance" logo on there now. CLICK HERE FOR ORANGECLICK HERE FOR BLUE 
FACEBOOK PRIVATE MEMBERS GROUP - Are you a member of our private Facebook group?  If not CLICK HERE to check it out.Below Is The Info On Last Weeks Town Hall Meetin
Monday
     StrengthStrength
Front Squat
6 - 4 - 2 - 6 - 4 - 2

WOD
4 Rounds for time (12 min cap)
75 Double Unders
15 Power Clean & Jerks @ 95/65

Bonus
15 min Volume
10 Half Kneeling Landmine Press / side
10 Landmine Rows / side
:20 - :30 sec in L Sit or Tuck Sit
https://youtu.be/zUXBk1LMGsM
Monday 6pm Bootcamp
Split into 2 groups
  1. AMRAP 8 min
10 Cal Sprint on the Bike10 Russian KB Swings
Rest 4AMRAP 8 min20 Reverse Lunges / Leg20 Situps
  1. 20 min of rowing @ 6-7 RPE
@ 2:00 , 4:00 , 6:00 , 8:00, 10:00, 12:00 , 14:00 , 16:00, & 18:0020 Cal Row @ 9-10 RPE
Rest 5 min between groups
Tuesday


Strength
Push Press
3-3-3 ; 90/3

WOD
AMRAP 15 min
3 Bar Muscle Ups
3 HSPU
6 Box Jump Overs

Bonus
Clean & Jerk
80-90/1*5
Moderately heavy, technique dialed in
Wednesday

IWT
A) 6 Rounds
5 TnG Power Snatches
20 Wall Balls
Rest :90
Rest 5
B) 5 Rounds
5 Hang Cleans
Max UB T2B
Rest :90
Rest 5
For time
30-20-10
KB Swing @ 55/35
Cal Bike

Bonus
15 minute volume
10 Staggered RDL / side
10 Bulgarian Split Squats / leg
10 Wide Legged Good Mornings
Thursday

Strength / Skill
3-5 Rounds
2 KB Windmills / side
4 Front Rack Squats / side
6 KB Snatches / side
8 Strict Pullups
3-5 Rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
:10 sec Hollow Hold
1:00 rest

Endurance
6 Rounds w/ a partner
250m Row Sprint

Friday

  

Strength

Pick Your Poison
Snatch
EMOM for 12 min
75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
Clean & Jerk
Every :90 seconds x 9
75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

17.2 Strategy & prep


6pm Bootcamp Workout


Tabata Stations
2 Rounds, 1 min rest in between stations
4 Rounds of each movement before switching
Russian Swing
Air Squat
4 Rounds of each movement before switching
Pushups
Situps
4 Rounds of each movement before switching
Jump Rope
Burpees
4 Rounds of each movement before switching
Mt Climber
Bike
All 8 Rounds
Step Ups

Saturday

Open Gym 8am-12pm


CrossFit OPEN WOD 17.1 8am-11am


Bootcamp 11am


Sunday

 OPEN GYM 

9:30am-12pm

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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