Weekly Programming Week of June 6th - Northern Kentucky CrossFit Gym

IT'S HOT
Every year at this time the same comment is on the tip ofeveryone'stongue...IT'S HOT!Yes it is and It's not getting cool anytime soon, so be prepared for the heat to come.You need to make sure you dressappropriatelyand hydrate.If you're a person that sweats a lot, bring a towel.Our building like most warehouses isn't too great at staying cool, plus you throw in 20+ bodies creating more heat and it can get steamy.We will continue to try and find ways to make the building cooler.
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.
Tuesday
Strength

 

Back Squat

 

5 - 5 - 5 ; 90/5*3 add 5-10lbs to sets from last week

WOD
5 Rounds
300m Run
10 KB SN (L) - 55/35
10 KB SN (R)
Wednesday
Gymnastics

 

6 Minutes Volume

 

Wall Walk + HS Walk Away from wall

Weightlifting

 

Hang Clean

 

4 x 2 ; add 5-10lbs to last weeks heavy triple

WOD
AMRAP 20 min
20 Toes to Bar
15 Pushups
10 Hang Power Cleans 135/85 ; 185/125
Thursday
Gymnastics
Skin The Cat
Warmup
  1. Inverted Tuck x 3
  2. Inverted Hang x 2
L1: Continue Practicing Tuck & Hang
L2: Progress to Controlled Descent & Practice German Hangs
L3: Practice German Hangs & Skin the Cats
L4: Skin the Cat + Pause in German Hang. Start to work lowering 45 degrees from inverted hang
L5 : Skin the Cats + Pause in German Hang. Progress to Back Lever

WOD
EMOM for 12 min, alt
  1. :45 sec Plank Hold
  2. 12-15 Heavy Russian KB Swings
Friday
Weightlifting

 

Clean & Jerk

 

60-70/3*3 ; 70-80/2*5

WOD
For Time : 15 min Cap
1000m Row
15-12-9-6-3
Thrusters 95/65
Pullups ; Chest to Bars
1,000m Row
Saturday:
9:30am & 11am Team WOD
Bring A Friend
Sunday
Open Gym 9;30am-12noon


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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