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

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.
Back Squat
5-5-5 ; 90/5*2

Deadlift 185/125
V Ups
  • Hang Clean
3-3-3 ; 100/2*3
Percentage off of top set

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'
Skin The Cat
  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

EMOM for 12 minutes, alt
a) 1-3 Rope Climbs
b) active rest
c) 1-3 Stones to Shoulder
d) active rest
  • Snatch + Overhead Squat + Snatch
Build to a heavy complex then 90/1*3

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
9:30am & 11am Team WOD
Bring A Friend
Open Gym 9;30am-12noon

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 


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