Weekly Programming Week of May 30th - Northern Kentucky's Favorite CrossFit Gym!

IT'S HOT
Every year at this time the same comment is on the tip of everyone's tongue...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 dress appropriately and 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*2

WOD
15-12-9-6-3
Deadlift 185/125
V Ups
Wednesday
Weightlifting
  • Hang Clean
3-3-3 ; 100/2*3
Percentage off of top set


WOD
5 Rounds for time
5 Bar Muscle Ups / Chest to Bars / Pullups / 10 Ring Rows
10 Alt KB Snatch (from ground) @ 55/35 ; 70/45
15 Wall Balls @ 20/14 to 10' ; 12'
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 minutes, alt
a) 1-3 Rope Climbs
b) active rest
c) 1-3 Stones to Shoulder
d) active rest
Friday
Weightlifting
  • Snatch + Overhead Squat + Snatch
Build to a heavy complex then 90/1*3


WOD
AMRAP 8 minutes
3 Overhead Squats 95/65 ; 135/95
3 Toes to Bar
6 Overhead Squats
6 Toes to Bar
9 Overhead Squats
9 Toes to Bar
12 Overhead Squats
12 Toes to Bar
etc..
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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