Welcome to Crossfit Northern Kentucky We are proud to be the first officially licensed CrossFit affiliate in the Northern Kentucky area and are completely committed to the CrossFit principles of functional, elite levels of fitness. We are not your typical gym. It’s actually not a gym at all, it’s a training facility. People come here to train….hard. The training here is programmed and monitored. Each training session has a purpose and developmental goal behind it. There are no “chest days” or “arm days” in our training. Every workout will work the body as it is meant to be worked, as one functioning unit. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The CrossFit program is by design, very broad and general.
Our Daily Wod
Strength: KB Clean and Jerk (1 arm at a time) 8-8-8 @ 75% Accessory: Tabata Hollow hold (Rest in Superman) Metcon: For Time: 1000m Row Then 3 Rounds 12 Good Mornings 95/65, Banded Good Morning scaled 15 Front Rack Lunges 18 Push Press Then 800m Run
Strength: Bench 10-8-6-4 60-70-80-85-90% Mobility: Thoracic Rotation extending arms (In a table top position, extend one arm and rotate body and arm towards ceiling, rotate back down to arm extending under opposite arm and reach) 20x (Each Side) Metcon: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Power Cleans 185/115, 135/95, 95/65 Ring Dips
Strength: Bear Complex – Power Clean, Front Squat, Push-Press, Back Squat, Push-Press = 1 Rep 3-3-3-3-3 60-70-80-90-100% **Only do 3 Reps – not a complete 7 reps for 1 set like the normal complex Skill: Muscle Up Practice 3-5 Min of one or two of the following: Strict Muscle Ups, Kipping Muscle Ups, Jumping Muscles[…]
Come out for our FREE Community wod! Bring your friends and family and start your weekend off right! Saturday 8:00am – Competition/Skills Class – Coach’s Choice 9:00am – Free Community Wod – Coach’s Choice Sunday 1:00pm Endurance Class, Coach’s Choice 2:30pm Yoga with Instructor Susan Taylor