Weekly Programming Week of June 27th - Northern Kentucky's Favorite CrossFit Gym!

The Sun Is Calling You!
Who's loving this Summer Sun, I know I am!  One important element many new CrossFitters miss is active recovery. There will be days where you are REALY SORE, but that's not a pass to sit on the sofa and binge watch on Netflix.  Get outside, go to a trail and get moving.


Get registered for our 4 person competition Barbells & Bacon!  The early bird pricing won't last so get your squad together and save $40! CLICK HERE

Can't make it to the gym or you're travling, then check out the Travel WOD page on our site.  There are many that you can do without any equipment and in a short period of time.  CLICK HERE to check out the travel WOD page.

Beginner Classes These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.  

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.  


  1. SN Pull + Hang SN
    75/2 ; 80/2 ; 85/1 ; 77.5/2 ; 82.5/2 ; 87.5/1
    *IF YOU MISS AT ALL, REPEAT 75/2 ; 80/2 ; 85/1 DO NOT GO UP

    12 min AMRAP
    12 C2B Pullups / Pullups
    8 Deadlifts @ 245/165
    12 HSPU
    8 Deadlifts

    3 x 15 V Ups + 20 Tuck Ups +  30 Hollow Rocks + 40 Arch Ups


Back Squat


    4-4-4 ; 90/4*2 ; 90/max reps

AMRAP 10 min
    7 TnG Power Clean & Push Jerks @ 115/75 ; 155/105
    200m Run


  1. 6 min Practicing Freestanding Handstand (3'x3' block)
  2. 6 min Volume : Strict Chest to Bar Chinup w/ Sponge Between Feet
  3. 6 min Volume : Pistols
    100 _____ for time
    *EMOM , 5 Hang Power Snatches @ 75/55 ; 95/65
    **Charlie Take Pwr SN from Ground


    Bear Crawl 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder
    Crab Walk 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder
    Inchworm 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder
    Handstand Walk / Wheel Barrel 50'
    1-3 Strict Rope Climbs
    3-5 Stones to Shoulder

On a 15 min Clock
From 0-4 Minutes
Row 1k
From 4-10 Minutes
3 rounds
10 Thrusters 75/45lbs
10 Pull Ups
10 Push Ups
*All at a moderate pace
From 10-15 Minutes
10 Calories per minute on the Assault Bike

  1. 3 Way Shoulder + Lat (2:00 / position)
  2. 3 Way Banded Hami (2:00 / position)
  3. Bulletproof Shoulders

  1. Clean + Front Squat + Jerk
  2.     80/3 ; 85/2 ; 90/1 ; 82.5/2 ; 87.5/2 ; 92.5/1
    *IF YOU MISS AT ALL, REPEAT 80/3 ; 85/2 ; 90/1 DO NOT GO UP

Granite Games WOD

9:30am & 11am Team WOD
Bring A Friend

Open Gym 9;30am-12noon

11 comments (Add your own)

1. EllCedo wrote:
Cialis Spedizione Anonima generic 5mg cialis best price Achat De Viagra Pfizer En Roubaix Cialis Come Acquistare Farmacia

Wed, May 30, 2018 @ 9:14 PM

2. BryanLal wrote:
cialis 40mg professional for sale canadianhealthandcaremallreviews.com canadian health care mall blackcialis.net 247 overnight pharmacy canadian best price viagra usa sky pharmacy online drugstore online pharmacies canada us online rx buy diprosalic no prescription uk

Sun, August 5, 2018 @ 12:27 PM

3. LeonardWed wrote:
cialis sin receta barcelon

buy cialis

cheapest price for cialis

Mon, August 6, 2018 @ 9:11 AM

4. Ronalee wrote:
I love reading these articles because they're short but intfomarive.

Tue, October 23, 2018 @ 11:05 AM

5. list of auto insurances in Logan OH wrote:
Haha ik moet echt heel erg lachen als ik je blogpost zit te lezen ! Geweldig en zoo druk heb je het dan i eens met allerlei leuke dingen doen :) ik zit te genieten, en je vensterblind is super gaaf zeg! Ik hoop er ook nog eens tegen aan te lopen :) geniet van je vakantie, dat doe ik deze week ook in Frankrijk ;) liefs,Elise

Thu, October 25, 2018 @ 8:08 AM

6. payless auto insurance Decatur AL wrote:
#OhyoubetterbelieveIwillI ve actually daydreamed about how I would keep writing and illustrating if I were ever sent to prison (wrongfully accused and convicted, of course!). So, yeah. I m pretty committed.

Thu, October 25, 2018 @ 10:38 AM

7. wrote:
What's Taking place i am new to this, I stumbled upon this I've found It absolutely useful and it has aided me
out loads. I hope to give a contribution & assist different customers like its aided me.

Good job.

Fri, November 9, 2018 @ 3:21 AM

8. wrote:
I got this website from my pal who shared
with me regarding this web site and now this
time I am visiting this web site and reading very informative articles here.: https://fullmoviefree.net/aquaman/, https://xxxhds.com/aquaman/

Fri, December 14, 2018 @ 1:42 PM

9. wrote:
I'm truly enjoying the design and layout of your blog.
It's a very easy on the eyes which makes
it much more pleasant for me to come here and visit more often. Did you hire out a developer to create your theme?
Exceptional work!: https://4kplex.com/aquaman/, https://3xhds.com/aquaman/

Sat, December 15, 2018 @ 5:29 AM

10. wrote:
How To Download Aquaman 2018 Movie Utorrent How To Download Aquaman 2018 Movie For Free: https://aquamanfull.pw/

Mon, December 17, 2018 @ 1:58 PM

11. wrote:
Hello, i believe that i noticed you visited my site so i got here to return the
favor?.I'm attempting to find things to enhance my web site!I assume its adequate
to use some of your ideas!!: https://clemsonvsnotredamelive.de/

Fri, December 28, 2018 @ 4:41 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location