Weekly Programming Week of July 11th - Northern Kentucky's CrossFit Gym!

Rhabdo, Please Learn About It & Be Safe
All members PLEASE read this. I thought most of you knew what Rhabdo is but apparently many don't. It's serious and you should be aware of how to spot it. I'm not going to dive deep into it since I'll probably butcher the causes and medical terms. But here are some key points.

1. I'd describe Rhabdo as a SEVERE soreness. One that's way over the top and lasts longer than it should. My wife has had it a few times from pullups so I saw it firsthand. In 2011 I didn't know what was wrong with her arms. They had swelled and we're stuck in a partially closed position. She was in pain and couldn't move them. Don't ask why, but we googled "butt arm" since it looked like a butt by her elbow. We came across Rhabdo and its all history from there.

2. If you THINK you might have this get in touch with Casey Atkinson or me ASAP

3. It comes from extreme circumstances. One of those can be extreme workouts. It doesn't mean you're in shape or out of shape. I've seen it in amazing athletes, it's more bad luck teamed with bad conditions. One issue that's been present in 2 of the 3 cases I've seen was alcohol that day after the WOD. Alcohol is seen as something that can't tigger Rhabdo. It's not a CrossFit thing. It can happen in extreme circumstance like marathons and intense WODs

4. Pullup and burpee WODs are common threads in my experience. I've seen this 3 times to people in CrossFit since 2010, 2 people at The Tracks in 3 years. It's rare, but does show up occasionally.

5. WATER and sun exposure. After a tough WOD always drink enough water and stay out of the Sun.

6. What is it? It's when breakdown in muscle tissue releases a damaging protein into your blood. Discolored urine is a big warning sign.

Do your own research and understand what it is. You probably will won't experience it but a friend might. If you have this get to a hospital, odds are your doctors office is not familiar with this as that's been the case in the past



Get registered for our 4 person competition Barbells & Bacon!  The early bird pricing won't last so get your squad together and save $40! CLICK HERE

Can't make it to the gym or you're travling, then check out the Travel WOD page on our site.  There are many that you can do without any equipment and in a short period of time.  CLICK HERE to check out the travel WOD page.

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.  


  1. 10 minutes Volume
    1 Strict Muscle Up / Pullup / Toenail
    2 Strict Ring Dips / Dips / Pushups
    3 Chest to Ring Pullups / Chinups / Ring Rows

    W/ a partner
    AMRAP 24 minutes
    500m Row
    9 Thrusters 95/65

    3 Rounds
    10 Pike Leg Lifts + 15 V Ups + 20 Tuck Ups + 30 Hollow Rocks


    Back Squat
    4RM ; 90/4*4







 No Hands No Feet Snatch from Low Blocks

     1-1-1 ; 3 x 1

    *start at 60% & build as able. Repeat your top weight for 3 more singles

 Snatch from Low Blocks

     80/3 ; 85/2 ; 90/1 ; +2.5% until miss then 80/2*2


 Tabata Double Unders

 8 minutes Practicing Freestanding Handstands

  Tabata Double Unders


    6 Rounds (15 min cap)
    8 Front Squats 165/105 ; 205/135
    8 Chest to Bar Pullups
    8 Toes to Bar


From 0-5 Minutes
3 Rounds
15 Thrusters 75/45
10 Step Ups 24/20

From 5-9 Minutes
Row 1k

From 9-15 Minutes
4 Rounds
10 Kipping Pull-ups
10 Perfect KB Swings 53/35lbs
All done at a moderate pace



 Snatch Pull + Snatch

     80/2 ; 85/2 ; 90/1 ; 82.5/2 ; 87.5/2 ; 92.5/1

 Clean + Front Squat + Jerk

     80/1 ; 85/1 ; 90/1 ; 82.5/1 ; 87.5/1 ; 92.5/1

    15-12-9 (15 min cap)
    Power Clean & Jerk @ 115/85 ; 155/105
    Muscle Up / Bar Muscle Up / Chest to Bar + Dip / Pullup + Pushup

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

Open Gym 9:30am-12noon

16 comments (Add your own)

1. wrote:
Excellent goods from you, man. I've understand your stuff previous to and you are just too fantastic.

I actually like what you've acquired here, certainly like
what you're saying and the way in which you say it.
You make it entertaining and you still take care of to keep it sensible.
I can't wait to read far more from you. This is really a tremendous web site.

Sat, October 6, 2018 @ 7:05 PM

2. Delphia wrote:
As Charlie Sheen says, this article is "W!GNINNI"

Tue, October 23, 2018 @ 10:43 AM

3. low income car insurance dmv Lake Orion MI wrote:
Fascinating, Fit, And Seeking out The Right Gal Hi, i am an important mar women that want to fuck ried man seeking a stylish, fit looking for a man single a woman ages lbs. Brownish blonde scalp and green eyes and that can send pictures in request. If that you're interested please respond and I'm going to respond to all people. Thanks. match making service 60146 woman seeking sex Wolfeboro Falls New Hampshire

Fri, October 26, 2018 @ 10:15 AM

4. cheap non owners insurance in Brentwood CA wrote:
Relisez, on parle bien de concourir au titre de la meilleur série de tous les temps , pas de l imposer comme telle. Calmez-vous, cessez de crier à la dictature du je-ne-sais-quoi sur tous les toits, et proposez d autres candidats pour être constructif.

Sun, October 28, 2018 @ 3:12 AM

5. best auto insurance in Mays Landing NJ wrote:
Nice tutorial here, I use Dreamweaver for web design and in My opinion, sub categories navigation is not so good looking in vertical menu. But I like them as drop down in horizontal navigation

Tue, October 30, 2018 @ 4:07 AM

6. wrote:
Hello, i think that i noticed you visited my blog so i came to return the prefer?.I'm attempting to
in finding things to improve my web site!I guess its adequate to use a
few of your ideas!!

Sat, November 3, 2018 @ 9:47 AM

7. wrote:
descargar facebook http://twitter.com/descargar_hq descargar facebook
It's hard to find experienced people in this particular topic, however, you sound like
you know what you're talking about! Thanks descargar facebook http://twitter.com/descargar_hq descargar facebook

Sun, November 4, 2018 @ 9:24 PM

8. wrote:
Hey I know this is off topic but I was wondering if
you knew of any widgets I could add to my blog that automatically
tweet my newest twitter updates. I've been looking for a plug-in like this for quite some time and was hoping maybe you
would have some experience with something like this.
Please let me know if you run into anything.
I truly enjoy reading your blog and I look forward to your new

Sun, November 11, 2018 @ 2:53 AM

9. wrote:
Attractive section of content. I just stumbled upon your web
site and in accession capital to assert that I get actually enjoyed account
your blog posts. Anyway I'll be subscribing to your feeds and even I achievement
you access consistently quickly.

Wed, April 3, 2019 @ 5:08 PM

10. wrote:
Hi! I just wanted to ask if you ever have any problems with hackers?
My last blog (wordpress) was hacked and I ended
up losing a few months of hard work due to no backup. Do you have any
methods to prevent hackers?

Tue, April 9, 2019 @ 12:17 AM

11. wrote:
What's up mates, how is all, and what you desire to say concerning this paragraph, in my view its really remarkable in favor of me.

Wed, April 10, 2019 @ 12:33 AM

12. wrote:
you're actually a excellent webmaster. The website loading pace is incredible.

It sort of feels that you're doing any unique trick.
Also, The contents are masterpiece. you've performed a magnificent task in this matter!

Mon, June 3, 2019 @ 4:58 PM

13. wrote:
When some one searches for his required thing,
thus he/she needs to be available that in detail, therefore that thing is maintained
over here.

Wed, July 17, 2019 @ 12:56 AM

14. wrote:
Quality content is the secret to interest the users to pay a quick visit the site, that's what this site
is providing. pof natalielise

Tue, July 23, 2019 @ 1:14 AM

15. wrote:
Hello, just wanted to say, I loved this blog post.
It was inspiring. Keep on posting! natalielise plenty of fish

Thu, July 25, 2019 @ 9:38 PM

16. wrote:
Appreciate this post. Let me try it out.

Wed, July 31, 2019 @ 4:52 AM

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