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: Back Squat 5-5-5+ 65%, 75%, 85% Accessory: 3 x 10 Dumbell Curl Metcon: 8 min AMRAP 10 evil wheel *must have at least 25lb plate on each end or the plates bend 15 slam ball 100m sprint on the Concept Rower
Strength: Snatch 5-5-5+ 65%, 75%, 85% Skill: Tabata Hand Stand Hold/Shoulder Taps Metcon: “Nancy” 5 rounds 400m run 15 overhead squats 95/65 75/55 55/35
Strength: Bench 5-5-5+ 65%, 75%, 85% Accessory: 5 x 5 Deficit Straight Leg Deadlift Metcon: 10 min AMRAP 10 Deadlifts 185/125 12 burpees over bar 15 jumping lunges
Strength: Deadlift 5-5-5+ 65%, 75%, 85% Accessory: Tabata Superman/Hallow Hold Metcon: 3 rounds: 30 box jumps 30 KB snatch (total) 53/35 200m run
Come join us this Saturday for our Free Community workout at 9:00am. Bring a friend, a water bottle, and great attitude, we’ve got a great workout planned! 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