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
It’s WEDNESDAY! We are half way there! Strength: PUSH PRESS Core: TABATA CORE Metcon: 10 min AMRAP MAX REPS SHOULDER TO OVERHEAD 75/55 EVERY TIME BAR IS DROPPED COMPLETE 15 SIT-UPS
Strength: SNATCH Metcon: 30-20-10-5 CALORIES ROWED 16-12-8-4 SNATCHES 95/65 115/75 135/95 155/105 INCREASING WEIGHT IN SNATCHES Rowing Tips: Read this article from Tabata Times on How to Improve Your Rowing Technique!
Strength: CLEAN PULLS Metcon: For Time: COMPLETE 40 BS 135/95 EMOM 6 JUMPING LUNGES COMPLETE 50 AIR SQUATS EMOM 12 JUMPING LUNGES **During the back squats EMOM is 6 jumping lunges and during the air squats is the 12 jumping lunges
Hey guys, tomorrow Coach Dylan, Coach Maria and Coach Jessie will be competing. Head out to the comps and cheer them on! Coach Dylan is competing at Bluegrass Barbell down in Louiseville and Coach Maria and Coach Jessie are competing at The Tracks Crossfit at Barbells and Bacon! Let’s cheer them on!