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: Shoulder Press 5-5-5+ 65%, 75%, 85% Accessory: 3 x 10 Ring Dips Metcon: 8 min AMRAP 15 push ups 12 RUSSIAN kettlebell swing 70/53
Strength: Squat 5-5-5+ 65%, 75%, 85% Skill Accessory: Glute Ham Raises 3 sets of Max Effort Metcon: Fran 21-15-9 Thrusters Pull ups
Strength: Bench 5-5-5+ 65%, 75%, 85% Mobility: Downward Dog at the Wall (Compete after Wod) 2-5min hold Instructions: Facing a wall, step your feet back until you have to lean forward in order to touch the wall. Make sure your feet are hips width distance apart with the second toes turned forward. Lean forward to[…]
Strength: Deadlift 5-5-5+ 65%, 75%, 85% Accessory: Around the World 5×5 (Hanging from bar) Metcon: (Feel the Pain Wod – Masters Regional Wod) 15 min AMRAP 55 DU 15 chest to bar 5 hang power clean 155/105 115/85 95/65
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