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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! Attachment Posted on Sun, July 5, 2015 by Matt Plapp filed under Northern Kentucky Fitness Fitness Classes Erlaner Edgewood Villa HIlls Bootcamp Classes Florence Kentucky 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