Weekly Programming Week of June 27th - Northern Kentucky's Favorite CrossFit Gym!

The Sun Is Calling You!
Who's loving this Summer Sun, I know I am!  One important element many new CrossFitters miss is active recovery. There will be days where you are REALY SORE, but that's not a pass to sit on the sofa and binge watch on Netflix.  Get outside, go to a trail and get moving.


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. SN Pull + Hang SN
    75/2 ; 80/2 ; 85/1 ; 77.5/2 ; 82.5/2 ; 87.5/1
    *IF YOU MISS AT ALL, REPEAT 75/2 ; 80/2 ; 85/1 DO NOT GO UP

    12 min AMRAP
    12 C2B Pullups / Pullups
    8 Deadlifts @ 245/165
    12 HSPU
    8 Deadlifts

    3 x 15 V Ups + 20 Tuck Ups +  30 Hollow Rocks + 40 Arch Ups


Back Squat


    4-4-4 ; 90/4*2 ; 90/max reps

AMRAP 10 min
    7 TnG Power Clean & Push Jerks @ 115/75 ; 155/105
    200m Run


  1. 6 min Practicing Freestanding Handstand (3'x3' block)
  2. 6 min Volume : Strict Chest to Bar Chinup w/ Sponge Between Feet
  3. 6 min Volume : Pistols
    100 _____ for time
    *EMOM , 5 Hang Power Snatches @ 75/55 ; 95/65
    **Charlie Take Pwr SN from Ground


    Bear Crawl 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder
    Crab Walk 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder
    Inchworm 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder
    Handstand Walk / Wheel Barrel 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder

On a 15 min Clock
From 0-4 Minutes
Row 1k
From 4-10 Minutes
3 rounds
10 Thrusters 75/45lbs
10 Pull Ups
10 Push Ups
*All at a moderate pace
From 10-15 Minutes
10 Calories per minute on the Assault Bike

  1. 3 Way Shoulder + Lat (2:00 / position)
  2. 3 Way Banded Hami (2:00 / position)
  3. Bulletproof Shoulders

  1. Clean + Front Squat + Jerk
  2.     80/3 ; 85/2 ; 90/1 ; 82.5/2 ; 87.5/2 ; 92.5/1
    *IF YOU MISS AT ALL, REPEAT 80/3 ; 85/2 ; 90/1 DO NOT GO UP

Granite Games WOD

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

Open Gym 9;30am-12noon

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Erlanger, KY 41018 


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