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
Skills: You choose a skill: 5-10 minutes to work on a skill. We have done several progressions over the past two months. Choose a progression and practice a goat. Strength: Snatch 6/2 @ 80% Metcon: 13.1 17 min- 40 burpees 30 snatches 75/45 30 burpees 30 snatches 135/75 20 burpees 30 snatches 165/100 10 burpees[…]
Strength: 12 min every 2 min High hang clean+ mid thigh+ floor+ Front Squat Increase weight Metcon: Open 11.5 20 minute AMRAP of: 5 Power cleans (145lbs / 100lbs) 10 Toes to bar 15 Wall balls (20lbs to 10 foot target / 14lbs to 9 foot target) Score is total reps (partial rounds included).
Strength: 10 min EMOM 1 push press 1 jerk 1 strict Hspu 2 kipping hspu Metcon: 5 Min AMRAP 6 Snatches 135/95 6 Ring Dips Rest 3 Min 5 Min AMRAP 5 Cleans 135/95 7 Push Ups Rest 3 Min 5 Min AMRAP 4 Shoulder to Overhead 135/95 8 Burpees