Weekly WODs CrossFit The Tracks - Week of 7.6.15

Programming Email - Week Of 7/6/15

We hope everyone had a fun and safe July 4th weekend.This time of year, many of you are out enjoying vacation.If you can't find time to get to a gym then make sure you check out the "Travel WODs" on our website. There are many great WODs on there that can be done anywhere, many without weights.

This past Friday we had 30 members show up for the 9:30am class and we had to turn away people.We did stay after and let some of those people workout at 10:30 though.We realize this is due to the Holiday, but this brings up a point we've been talking about for a month now.You need toregisterfor classes and if a class is full, there's no reason to show up unless you're prepared to wait for the following class.We hate having to turn away members, but we have class limits due to space, safety and the # of trainers on staff for each class.Please make sure you register for each class you plan on attending.

BEGINNER ATHLETES
On top of our M, W & F 6pm class you can also attend our Thursday classes all day and our 2 Saturday classes.These are Beginner friendly.AND you can also attend our CardioFit Bootcamp as part of your membership. The entire class schedule is on our website.
Sincerely,
Casey & Matt
859-905-0171
info@crossfitthetracks.com
Monday
Mobility class at6pm
Strength
Alpha
Hang Snatch -Build to a heavy triple

Bravo
Bench Press -Build to a heavy tripleafter each set, do 10 band pull-aparts

WOD
EMOM for 12
8 One Arm KB Snatches (alternate arms each minute)
16 Unbroken Double Unders
Tuesday

Strength
Front Squat
65/8 ; 75/6 ; 85/4*3
Alpha Superset Seated Box Jumps

WOD
AMRAP 12 min
Run 1 mile Buy in

3,6,9,12, etc
Thrusters 115/75
Burpees
Wednesday

 

Strength
Alpha
Hang Clean -Build to a heavy triple

Bravo
Hang Clean Pull + Hang Power Clean + Front Rack Lunge
Build to a moderately heavy of the complex
WOD
21-18-15-12-9-6-3
Wall Balls
Double Rep Double Unders
Thursday

Skill
Alpha
3-5 Rounds
8 Hollow Arch Swings
6 Low Ring Transitions
2 Perfect Muscle Ups + Dip

Bravo
3-5 Rounds
8 Hollow Arch Bar Kips
6 Deficit Pushups
4 Straight Leg Toes to Bar
2 Strict Pullups

WOD
45 Situp Buy In

21-15-9
Inch Worm
Burpees
45 Situp Cash Out
Friday

 

Strength
Back Squat -Build to a 6RM
WOD
"Nancy"
5 Rounds
400m Run
15 Overhead Squats
Saturday
9:30am & 11am Classes
Coaches Choice
Bring A Friend!
Sunday
Open Gym
9:30am-12noon
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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