Weekly Programming Week of May 23rd - Northern Kentucky CrossFit Gym!

MURPH WEEK

Trifecta was a HUGE success this past weekend.The judging was on point and everything else ran SO SMOOTH. Thank you to everyone that helped make this event a success.To the members who competed, WOW!The WODs looked brutal, but all of you made them look easy. Keep up your hard work.

IT'S MURPH WEEK!We will not have open gym on Sunday May 29th. There are not normal class times on Memorial Day, Monday May 30th.We will be running heats of Murph every 30 minutes starting at 9:30am-12noon (aprox).We will grill out afterwards, so bring your dish to pass and drinks.Visit the eventFacebook page,CLICK HERE
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
  • Power Snatch
2RM ; 90/2*3

WOD
For Time : 12 min cap
7-6-5-4-3-2-1
TnG Power Clean 165/105
21-18-15-12-9-6-3
Toes to Bar

Gymnastics
3 x 15 V Ups + 20 Tuck Ups + 30 Hollow Rocks
Tuesday
Endurance
Run 8 minutes @ 8-9 RPE
Rest 2 minutes
Row 8 minutes
Rest 2 minutes
Bike 8 minutes
Rest 2 minutes
Run 8 minutes
Wednesday
Gymnastics
4 Minutes Volume
Wall Walk
Rest 1 minute
3 Minutes Volume
Rest 1 minute
2 Minutes Volume

* L1 : Wall Walk + Control + Descend
* L2 : Wall Walk + :05 - :15 sec Hold in Nose & Toes + Descend
* L3 : Wall Walk + :15 - :20 sec Taps + Descend
* L4 : Wall Walk + Strict N&T HSPU + :15-:20 sec Taps + Descend
* L5 : Wall Walk + Strict N&T HSPU @ Deficit + :15-:20 sec Taps + Descend

5 Minutes Practicing Handstand Walks, Lateral Wall Walks, Conans
WOD
AMRAP 20 minutes
30 Calorie Row
`10 Strict Chest to Bar Pull-ups
Thursday
Skill
EMOM for 30 minutes
  1. :30 sec ME on Assault bike
  2. 8-12 Russian KB Swings AHAP
  3. :45 sec Plank
  4. :30 sec ME on Assault Bike
  5. 6 KB Snatches / arm
Friday
Strength
Front Squat
1RM

WOD
For Time
30-20-10
Wall Balls
Burpees
Saturday:
9:30am & 11am Team WOD
Bring A Friend
Sunday
CLOSED NO OPEN GYM
Monday - Memorial Day
Heats starting at 9:30am & going for every half hour.Cookout aprox 12:00, bring a dish to pass.CLICK HEREfor the event page

NO OTHER CLASSES BESIDES THIS


3 comments (Add your own)

1. Jacey wrote:
Gee wikellirs, that's such a great post!

Tue, October 23, 2018 @ 11:14 AM

2. cheapest auto insurance Las Cruces NM wrote:
You make an interesting observation about how Vafa s fanatasism has not been softened by near total domination of the field, and it begs an anology with the political right in the US, who seem to get more fanatical and vitriolic in their rhetoric the more power they accumulate. There must be something about having near absolute power but knowing that it s built upon such flimsy foundations which causes one to obsessively squash dissent.

Wed, October 24, 2018 @ 1:10 AM

3. cheapest auto insurance Yonkers NY wrote:
Quando li a materia pensave eu que seria realmente o remédio da cura,pois realmente a cura existe.Se nao fosse eles não teria como eles estorquirem dinheiro do governo com esses remédioa tao farjutos que na verdade alivia um pouco e puiora os outros.

Thu, October 25, 2018 @ 9:10 AM

Add a New Comment


code
 

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 

859-905-0171

Map - Location