Everything listed under: CrossFit Box Northern Kentucky

  • Weekly Programming Week of April 18th - Northern Kentucky's CrossFit Gym!

    THANK YOU Every time we do a competition Casey and I stress over volunteers and judges.Well, we were worried for no reason this weekend.We ask a lot of our members when we host competitions, but the payback comes to everyone in a different way.These comps arenot only great marketing for The Tracks and they allow many people to compete, but it generates revenue that allows us to reinvest in the gym and make it better for you.As you'll see this week, we've invested heavily in the new expansion.Thi...

  • Weekly Programming - CrossFit The Tracks - Week of August 10th - CrossFit Training in Northern Kentucky

    WOW, our ladies ROCK!Yesterday we had our all ladies competition No Baby Leave The Socks On and the effort put in by the ladies who competed was AWESOME! Tamara, Zoe, Margaret, Amanda, Shelby, Tamysn and Bailie you all did great! This competition could not have happened though without our volunteers.We appreciate the effort and time that you put in.

  • Weekly WODs CrossFit The Tracks - Week of 5.18.15

    Programming Email - Week Of 5/18/15 We're 2 weeks away from one of the longer WODs you'll do all year, MURPH!This pastSaturday's2 WODs were a good test of your endurance and combined are close to what it will take most of us to do MURPH.You should make sure you're getting in some short fast runs the next few weeks. CardioFit Don't forget about this great class that's included in your membership, it's everyMonday,WednesdayandFridayat12noon.Also, coming in June we'll be adding an8amclassTuesd...

  • WOD May 12th

    MONDAY MAY 12TH OLY In 20 minutes build to a heavy set SNATCH + SNATCH from Position 2 + SNATCH from Position 1 WOD 3 Rounds for Time 30 KB Swings 53/35 20 Toes to Bar 10 Clean & Jerks 135/95 15 min cap

  • WOD April 28th 2014 In Northern Kentucky CrossFit Gym

    Monday April 28th Strength A1: Back Squat 5-5-5-5-5 @ 85%  A2: Perfect Muscle Ups 3 sets adding 1 to last week WOD 3 rounds for time w/ 53/35 KB 20 Goblet walking lunges 10 KB snatch - left 10 KB snatch - right 5 KB thrusters - left 5 KB thrusters - right 14 minute time cap

  • WOD February 3rd, 2014- Northern Kentucky CrossFit Gym

    Monday February 3rd CrossFit - WOD 120213 Demo Front Squat Oly: Snatch: Set 1: 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk: Set 1: 3-5 reps Set 2: 90% of Set 1, 3-5 reps WOD: AMRAP 3 Minutes x4 10 Front Squats 135/95;ns 10 CTB Pull-ups Rest 2 Minutes between AMRAPs

  • WOD January 13th, 2014- Northern Kentucky CrossFit Gym

    Monday January 13th CrossFit - "Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler Oly: Snatch Set 1: 65%, 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk: Set 1: 65%, 3-5 reps Set 2: 90% of Set 1, 3-5 reps WOD: 10 Rounds 7 Toes to Bar 7 Thrusters 95/65

  • WOD January 9th, 2014- Northern Kentucky CrossFit Gym

    Thursday January 9th Oly: CrossFit - Wall Ball Demo Rest Strength: Tire Flips WOD:  3 Rounds for max reps  45 secs of Burpees  15 sec rest  45 secs of KB Swings 53/35  15 sec rest  45 secs of Wall Balls  15 sec rest  45 secs of Mt Climbers  15 sec rest

  • WOD January 7th, 2014- Northern Kentucky CrossFit Gym

    Tuesday January 7th          Oly:  Olympic Weightlifting Tutorial - SLOW MOTION TECHNIQUE - CLEAN AND JERK Chad Vaughn Snatch Set 1: +5# from Monday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk Set 1: +2-5# from Monday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps Skill: Ring Dips WOD: AMRAP 8 Minutes 12 Thrusters 115/75 12 Toes to bar

  • WOD December 30th 2013- Northern Kentucky CrossFit Box

    Monday December 30th Strength: MAX Snatch Time for some PRs! WOD: For time: 100 Burpees!

  • WOD December 9th 2013- Northern Kentucky CrossFit Box

    Monday December 9th Squat:  Use your previous 1 RM for these percentages, then find new max lift. Remember, PRs get to sign the cast. 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 100%+ or new PR.

  • WOD November 29th 2013- Northern Kentucky CrossFit Box

    Friday November 29th 9:30am & 11am classes only today Squat: Bring Sally Up NC Lab "Bring Sally Up" WOD:  "The Sevens" Partner WOD    20 Minute AMRAP 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups      Core: Side Plank (L) - 120 seconds Side Plank (R) - 120 seconds  Glute Bridge - 120 seconds Plank - 120 seconds

  • WOD November 21st 2013- Northern Kentucky CrossFit Box

    Thursday November 21st        CrossFit - "Efficiency Tips Pull-ups" with Chris Spealler Skill: Kipping Pull-ups     WOD:  5 Rounds 5 Stones to Shoulder 15 Sit-ups  Core: Side Plank (L): 60 Seconds Side Plank (R): 60 Seconds Glute Bridge: 60 Seconds Plank: 60 Seconds

  • WOD November 11th 2013- Northern Kentucky CrossFit Box

    Monday November 11th Strength: CrossFit - Powerlifting Jumps (Journal Preview) 1A: Squat 1-1-1-1-1-1-1 1B: Seated Box Jumps 2-1-2-1-2-1-2 WOD: Heroes for Haiti WOD: (For athletes) AMRAP 10:00 80 Shuttle Runs @30' 40 Deadlifts @225/155  20 Muscle Ups  (For Novice and Masters, 40-49) AMRAP 10:00 80 Shuttle Runs @30' 40 Deadlifts @185/125 20 Ring Dips (For Masters 50+) 80 Shuttle Runs @30' 40 Deadlifts @185/125 20 Ring Dips Core: Side Plank (L): 20 Seconds Side Plank (R): 20 Sec...

  • WOD November 4th 2013- Northern Kentucky CrossFit Box

    Monday November 4th Strength: Kendrick Farris' Clean and Jerks at the 2013 World University Games 1A: Clean & Jerk 80-90%  2-2-2-2-2-2-2 1B: Box Jump  2-1-2-1-2-1-2 WOD: Heroes for Haiti WOD: (For athletes) AMRAP 3:00 50 Lateral Hops AMRAP Thrusters @95/65 in Remaining Time (For Novice and Masters, 40-49) AMRAP 3:00 50 Lateral Hops AMRAP Thrusters @95/65 in Remaining Time  (For Masters 50+) AMRAP 3:00 50 Lateral Hops AMRAP Thrusters @95/55 in Remaining Time

  • WOD October 24 2013- Northern Kentucky CrossFit

    Thursday October 24th Strength: Front Rack Walking Lunges 30/leg @ 50% of clean    *break into as many sets as needed **each time weight comes from the ground, you must complete a full squat clean before you start your lunges    WOD:  5 RFT 4 Turkish Get Ups (2/side) 53/35 8 Box Jumps 30/24 16 Unbroken Double Unders

  • WOD October 22 2013- Northern Kentucky CrossFit

    Tuesday October 22nd       Skill: How to Twerk | Club Dance Moves Twerking Strength: Back Squat 5x5   WOD:  500m Row 50 Sit-ups 400m Row 40 Sit-ups 300m Row 30 Sit-ups 200m Row  20 Sit-ups 100m Row  10 Sit-ups *just kidding, no Twerking :)

  • WOD October 10th 2013

    Thursday October 10th CrossFit Lunge (with variations) - Northstate CrossFit Strength: Turkish Getups 5x3    WOD: "Dirty Thirty" For time: 30 Box jump, 24 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood Walking Lunge, 30 steps 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20 pound ball 30 Burpees 30 Double unders

  • WOD September 25th 2013

    Wednesday September 25th CrossFit - "The Power Swing" with Jeff Martone (Journal Preview) Strength: Back Squats 5-5-3-3-3   WOD: 10-1 KB Swings 70/53 1-10 Burpees  

  • WOD August 28 2013

    Wednesday August 28th Skill: Barbell Row 3 x 10 - heavy as possible with PERFECT form.   Death by Hand Release Push-ups (20 min time cap) The Again Faster Mic'd Instructor - Pistols With a continuously running clock do one hand release push-ups the first minute, two hand release push-ups the second minute, three hand release push-ups the third minute...max 20 minute time limit.   Use as many sets each minute as needed.

  • WOD August 20 2013

    Tuesday August 20th Skill:   3 Rounds   3 Rope Climbs Burgener Warmup - CLICK HERE FOR MORE INFO Navy Petty Officer 1st Class Jeff Taylor, 30 10 Shoot Through's   WOD:  "JT"    21-15-9   Hand Stand Push-ups Ring Dips Push-ups   

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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