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Our Daily Wod

Tuesday, Sep 21, 2021 September 21, 2021
Warm Up500m Row easy500m Row moderate Burgener Warm Up with CoachJust another Girl WodIsabel 30 Snatch for Time (Conditioning - Pick a weight you can cycle through quickly) 7 MIN Time Cap** The goal is to be under the 7min at the weight you choose. Normally Isabel is done at 135/95. Just because you can […]
CrossFit Northern Kentucky
Monday, Sep 20, 2021 September 20, 2021
Photo: Circa 2014Let's Prep to Rep250m Row10 External Hip Rotations10 Internal Hip Rotations10 Air Squats250m Row10 Lunge and Twist10 Cat/Cow10 Jumping Squats250m Row10 Strict Pull-Ups10 Push-Ups10 Downward Dog to Upward Dog250m RowBooty BuildingBack Squat 5-5-5 ** Add 10lbs to your 1 Rep before finding the percentage** Start at approximately 60% and end at ~80%** Be […]
CrossFit Northern Kentucky
Friday, Sep 17, 2021 September 17, 2021
warm up:15SquatsFanny wackersHigh kneesBanded good morningsPike Push upsSit UpsLower back twists (x2)Strength12 MIN E2MOM Working to a heavy Bear Complex Bear Complex = clean - front squat - push press - back squat - behind the neck push press*you're only doing 1 round, not 7Metcon4 Rounds10 Handstand Push Ups15 Single Arm Devils Press (total) 50/3520 […]
CrossFit Northern Kentucky

Pain is a signal of dysfunction. To get to the source of the pain, we must identify and correct the dysfunction. Over 20 years of combined experience have made Dr. Mark Johnson and Jessica Johnson, PT experts in finding and correcting dysfunction.

Optimize your health at Prowellness Chiropractic & rehab
Eliminate your pain

Let today be the day you decide to make a change!

CFNKY highly recommends our favorite supplement store for all your fitness needs. Muscle gear is super friendly and knowledgeable. They carry a variety of proteins and a variety of workout accessories. Please visit Muscle Gear for all your workout needs.

CrossFit Northern Kentucky 5785 B Constitution Dr. Florence, KY 41042

kendra@crossfitnky.com

859 496 0995

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CrossFit Northern Kentuck 2009

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