Everything listed under: Union

  • WOD September 19th 2013

    Thursday September 19th Movement Demo - The Box Jump (Stepping Off/Jumping Off) Strength: Clean Complex 5x3 @ 65% of clean 1 Rep = 1 Full Squat clean, 1 hang power clean, 1 front squat   Hang Power Snatch 3x3 @ 40%   WOD: 30-20-10   KB Swing 2 pood/ 1.5 pood Box Jumps 24"/20"

  • WOD August 21 2013

    Wednesday August 21st Skill: Clean Complex Hang Pull (Above Knee) x 2 Hang Power Clean (Above Knee) x 1 Front Squat x 1 Spit Jerk x 2   WOD:  "Death By 10m" 1st min 1 10m sprint. 2nd min 2 10m sprints. 3rd min 3 10m sprints.

  • WOD August 14 2013

    Wednesday August 14th Strength: DeadLift 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% 1xAMRAP @ 80% 1xAMRAP @ 70%   WOD:  "Cindy" AMRAP 20 min 5 Pull-ups 10 Push-ups 15 Squats Your Air Squats Need To Be Perfect!

  • WOD August 8, 2013

    Thursday August 8th Strength: 1A: Banded KB Swings 3x20  1B: Pistols 3x10  1C: Empty Barbell Good Mornings 3x10   WOD:  21-15-9 Wall Balls Sumo Deadlift High Pull 70/53 *each round starts with a 20m bear crawl

  • WOD July 27, 2013

    CrossFit - Efficiency Tips: Box Jumps with Matt Chan Explosive: Clap push-up - 3 x Failure Box Jump* - 3 x 5    Notes: Stop set when movement loses explosives or max number of reps is reached. *Box Jumps: Jump as high as you can every jump!! *Level 3: As prescribed  *Level 2: As prescribed  *Level 1: Hand Release Push Up/Tuck jumps     Strength: 3 rounds Hand Stand Push Up, 10 reps Front Lever Hold, 10 seconds Pistols, 10 reps (each leg)    *Rest 30 S...

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location