Weekly WODs CrossFit The Tracks - Week of 5.25.15

Programming Email - Week Of 5/25/15
Great job to everyone that braved through the suck and got through Murph.Hero WODs are tough and really put to test what we do every day in the gym.We are really proud of everyone for the effort you put in today.But also, it helps us honor those who have given the ultimate sacrifice and fought and died for our freedom.
What's new?Zen Planner!!!We've been using Zen Planner for 2 years as our membership tool but now we are transitioning to use their class scheduler, class reservation program and WOD tracker.June 1st is our goal for this.
All members will be REQUIRED to register for classes.This is REALLY important as we grow and for classes that tend to get full (5:30am, 4pm, 5pm).It's easy to register and can be done from a desktop compter or mobile device.Below is a video that walks you through how to do this.If you encounter log-in problems please email support@zenplanner.com or info@crossfitthetracks.com.If you don't register for classes, this doesn't mean you can't workout.But if you show up for a class that is at capacity and the trainer isn't comfortable adding you then you'll need to wait for the next class.We don't see this being an issue too often, but this tool will help make sure it's not.When We see a class has a large registration # when can have another trainer help and make sure everyone gets the attention they need.
This tool will also allow us to manage the membership much better and give you a way to track how you're doing as well.
Sincerely,
Casey
859-905-0171
info@crossfitthetracks.com
Tuesday

Mobility
1) Crossover Symmetry
2) :90 sec laying wall straddle
:90 sec Couch

Warmup
3 Rounds
8 Double KB Front Squats
8 Box Jumps

Strength
Back Squat
12-12-12

WOD
Alpha
12-9-6-3
Power Cleans 185/105
HSPU

Bravo
12-9-6-3
Hang Power Cleans
Pike Pushups
Wednesday
Mobility
1) Crossover Symmetry
2) 2 min thoracic extension on peanut
:60 sec lat smash

Warmup
Burgener Warmup* as class


Strength
EMOM for 12 min
Power Snatch
60/3

Skills
20 Min of fun
3 Turkish Getups
2 Stones
1 Rope Climb
Thursday
6PM CLASS REMINDER
The 6pm class is limited to 5 athletes.
Mobility
1) 3 Way Shoulder
2) Banded Hami Circuit

Warmup
Baseline
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

WOD
5 Rounds
500m Row
400m Run
rest 1 min
Friday
Mobility
Crossover Symmetry

Warmup
5 Rounds
8 Seated Wall Slides
8 Thoracic Bridges

Strength
Alpha
Clean & Jerk
80-85/1*7

Bravo
Deadlift
8-8-8

WOD
Alpha 12 min cap
20 Box Jumps 30/24
10 Bar Muscle Ups
20 Box Jump Overs 24/20
10 Chest to Bars
20 Burpee Box Jumps 24/20
10 Pullups

Bravo 12 min AMRAP
10 KB Snatches / arm
10 Burpee Broad Jumps
Saturday
Coaches Choice
9:30am & 11am Classes
Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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