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Weekly Programming Week of September 5th - Northern Kentucky's CrossFit Gym! EXPANSION!The expansion of The Tracks has taken the next step as you've probably seen this week. The turf is being laid and the main workout area has been moved to the 2nd room. It's going to take us a few weeks to get everything where it's supposed to be so please be patient with us. Once this is done we'll have gained an 80x15 turf track, gymnastics area, a kids room and a workout floor that's DOUBLE the size of what we had.Here's a few of the items on our list1st- Build wall on far end for Wallballs & HSPU2nd - Wallball & bar racks in main room3rd - Kids Room (we'll be looking for furniture, tvs,etc)4th - Gymnastics area in far corner5th- Finish installing turf6th- Mount small rig in 2nd room by turf7th - Paint bathrooms8th - Deep CLEAN!9th - Jump rope rack10th - Install climbing ropes & rings in main room WednesdayWeightlifting Clean 2RM ; then 4x1 @ 2RMWOD 5 Rounds (12 min cap) 15 Deadlifts @ 185/125 ; 225/155 15 Chest to Bar PullupsThursday0:00 - 5:001000m Run5:00-15:00Skin the Cat Progressions15:00-20:001000m Run20:00-30:00Volume Accumulation1 Strict Muscle Up + 1 Strict Dip + 3 Kipping Muscle Ups + :05 sec hold in ring support3 Strict Pullups + 5 Dips on Boxes + :05 sec hold in ring support:05 sec Negative Pullup + Scap Pullup + 8 Pushups30:00-35:001000m Run35:00-43:00 8 minutes Volume 10 V Ups + 15 Tuck Ups + 25 Hollow Rocks43:01Enjoy a Formula 02 :)FridayWeightliftingPickLow Liftoff + SN Pull + SN High Pull + Power Snatch Build to a top weight ; 5 x 1 @ top weightLow Liftoff + Clean Pull + Power Clean + JerkBuild to a top weight ; 5 x 1 @ top weight WOD AMRAP 10 minutes 60 Bar Facing Burpees 40 Toes to Bar 20 Overhead Squats 115/75Saturday:9:30am CrossFit Team WOD11am Bootcamp ClassSunday OPEN GYM 9:30am-11am Attachment Posted on Wed, September 7, 2016 by Matt Plapp filed under boot camp classes Florence Kentucky Bootcamp Classes Edgewood Kentucky Athletic Training Sprint Training Speed Training Northern Kentucky Athletics No comments (Add your own) Add a New Comment Your Name: Your Email/URL (Optional): Your Comment: Enter the code: Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks. 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Contact Us 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Map - Location