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
Don’t forget to join us tomorrow morning for our 9am Free Community Wod. Spread the word! Also, the 8am skills class tomorrow will be working on Rope Climbs (Suggested by the one and only Bruna!) and lots of core work too! Rope Cimb Technique Tips:
Strength: Front Squats Metcon: EMOM as long as possible (5 Minute Minimum) 7 Thrusters 75/55 6 Burpees 5 Pull Ups Tips: Check out this video for some thruster tips!
Metcon: EMOM: 3 Burpees – while completing the following: 30 Deadlifts (95/65) 30 Hang Power Cleans 30 Push Press 30 Front Squats 30 Front Rack Lunges **Every time you break/drop the bar you must complete 3 burpees ——————————————————————————- Strength: Snatch (Full) 70%, 75%, 80%, 85% @ 3 reps each TIPs: Check out this article for[…]