Weekly Programming Week of September 5th - Northern Kentucky's CrossFit Gym!


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 list
1st- Build wall on far end for Wallballs & HSPU
2nd - Wallball & bar racks in main room
3rd - Kids Room (we'll be looking for furniture, tvs,etc)
4th - Gymnastics area in far corner
5th- Finish installing turf
6th- Mount small rig in 2nd room by turf
7th - Paint bathrooms
8th - Deep CLEAN!
9th - Jump rope rack
10th - Install climbing ropes & rings in main room  


Weightlifting    Clean    2RM ; then 4x1 @ 2RM
WOD    5 Rounds (12 min cap)    15 Deadlifts @ 185/125 ; 225/155    15 Chest to Bar Pullups
0:00 - 5:001000m Run
5:00-15:00Skin the Cat Progressions
15:00-20:001000m Run
20:00-30:00Volume Accumulation
  • 1 Strict Muscle Up + 1 Strict Dip + 3 Kipping Muscle Ups + :05 sec hold in ring support

  • 3 Strict Pullups + 5  Dips on Boxes + :05 sec hold in ring support

  • :05 sec Negative Pullup + Scap Pullup + 8 Pushups

30:00-35:001000m Run
35:00-43:00    8 minutes Volume    10 V Ups + 15 Tuck Ups + 25 Hollow Rocks
43:01Enjoy a Formula 02 :)




  1. Low Liftoff + SN Pull + SN High Pull + Power Snatch

    Build to a top weight ; 5 x 1 @ top weight

  1. Low Liftoff + Clean Pull + Power Clean + Jerk

Build to a top weight ; 5 x 1 @ top weight   


    AMRAP 10 minutes

    60 Bar Facing Burpees

    40 Toes to Bar

    20 Overhead Squats 115/75


9:30am CrossFit Team WOD

11am Bootcamp Class




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3139 Dixie Highway
Building B 
Erlanger, KY 41018 


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