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.

WE ARE CLOSED MONDAY JULY 4TH - NO CLASSES

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.  

Monday

Weightlifting
  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

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

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


Tuesday

Strength
Back Squat

 

    4-4-4 ; 90/4*2 ; 90/max reps

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

Wednesday

Gymnastics
  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
WOD
    100 _____ for time
    *EMOM , 5 Hang Power Snatches @ 75/55 ; 95/65
    **Charlie Take Pwr SN from Ground

Thursday

Skill
    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

Flush
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

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

Weightlifting
  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

WOD
Granite Games WOD

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

Sunday
Open Gym 9;30am-12noon
MONDAY JULY 4TH
WE ARE CLOSED MONDAY JULY 4TH
NO CLASSES

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Building B 
Erlanger, KY 41018 

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