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
Monday Strength: Deadlifts 8 @ 60 6 @ 70 4 @ 75 2 @ 80 4 @ 75 8 @ 60 Mobility: (Before Strength) Roll Mid Thoracic, Quadriped EXT thoracic Rotate, Cat/Cow https://youtu.be/e8xAFf_oAa4 (Quadriped EXT thoracic Rotate) Metcon: 7 min AMRAP 10 hang power clean 135/95 50 double unders
This Saturday join Coach Shannon at Idlewild Park for the MJM ColorBlast Tutu trot 5k. She will be warming up some of the runners and telling them about CFNKY. Head out and join her for the run at 8:00am tomorrow. Saturday 8:00am – Competition/Skills Class – Coach’s Choice 9:00am – Free Community Wod – Coach’s[…]
Strength: Snatch pull to knee (pause) then snatch pull from the ground 2-2-2-2-2-2-2 70-80-90-100-105-110-115%+ Accessory: Sled Push/Pull 3x 100ft Sled Pull Going up in weight Metcon: 12 min AMRAP 8 strict pull ups (NO KIPPING!) 8 Box Jumps 30/24 12 kettle bell swings 70/35
Strength: Bench (Max Effort with two minutes rest in between) Max Reps at 50%, 60%, 70% Accessory: Glute and Ham Raises 10-10-10-10 GHD Sit Ups 10-10-10-10 Metcon: For Time: 60 Double Unders 30 Wall Balls 50 Double Unders 25 Wall Balls 40 Double Unders 20 Wall Balls 30 Double Unders 15 Wall Balls 20 Double[…]
Strength: Clean and Jerk 10-12 min 3-3-2-2-1-1 5-6 sets Go Heavy 60-70-80-85-90-90%+ Mobility: Shoulder Mobility with Bands Shoulder Band Resistance: 10-20 https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view Rotator Cuff Band Resistance: 10-20 https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view Metcon: 10-9-8-7-6-5-4-3-2-1 Clean 155/105, 135/95, 115/75 1-2-3-4-5-6-7-8-9-10 HSPU