WOD

Back Squats 1-1-1-1-1-1-1 reps

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Followed by Friday the 13th mini wod FUN!!

The CrossFit program is designed for universal scalability making it the perfect application for any 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. We constantly vary the exercises, sets, reps, durations and intensity to provide the maximum stimulus for our clientele. You will see continual results because, with CrossFit, you will never plateau. Our training includes, running, jumping, Olympic lifting, Kettlebells, complex conditioning, agility drills, Plyometrics, rowing and medicine balls. CrossFit movements are functional and based on the natural movements of human beings. We squat, pick things up from the ground, lift them to our shoulders and place them overhead.

Come Try Our FREE Intro!!! Call 859-380-4904 or email us at lucas@crossfitnky.com


This Saturday we are hosting a FREE workout, bring your friends and family.

3 thoughts on “WOD

  • 6 am WOD
    Back Squats
    225/275/315/335/345(PR)/275×5

    Cool down
    48 frog jump with 45# barbel

    9 am WOD
    5k run
    Time 21:33 min

    Good job everybody this morning!!!!! Don’t forget tomorrow…WOD at 11 am…and remember to bring a friend. C-ya everybody tomorrow!!!!

  • Yea baby- a little hot shot action goin’ on today :)…….125/135/145/155/165/175

    175# PR- I’ll take it

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