Our coaches are dedicated to helping you acheive your goals!
CFNKY is more than just a box it's a community.
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
If it doesn't challenge you, it doesn't change you! Fred Devito
Thanksgiving Day Wod! Only One Class Today at 9:00AM! Happy Thanksgiving! We have much to be Thankful for! Skills: No Skills Today Strength: No Strength Today
Strength: Back Squats 65/3 75/3 80/2 85/2 90/1 85/2 95/1 Metcon: For Time 50 Goblet Squats 53/44 25 Cal Row 30 Air Squats 15 Cal Row 20 Weighted Step Up 53/44 5 Cal Row 10 Burpee Over Rower
Strength: Bench press 60/5 70/4 75/3 80/ 85/2 90/1 95/1 Bent Over KB Rows 5×3 Metcon: 5 Rounds for Time 10 Ring Push Ups 15 Banded Good Mornings 10 Pendlay Rows 75/55 10 Jumping Squats
Skills: 2 Min Kicking Up to Handstand (along wall) Tabata HS Shifting Weight from Shoulder to Shoulder Scaled: Half Handstand from a box Shifting Weight from Shoulder to Shoulder Watch this video for HS Walk Progressions and Weight Shoulder Shift: http://gymnasticswod.com/content/handstand-walk-progression-pt1 Strength: Overhead Squats 60/5 70/4 75/3 80/ 85/2 90/1 95/1 Metcon: 12-8-4-2 Single Arm[…]