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

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Sat, October 6, 2018 @ 7:05 PM

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Erlanger, KY 41018 


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