Everything listed under: Edgewood Kentucky Crossfit

  • Weekly Programming Week of September 12th - Northern Kentucky CrossFit Gym

    MondayStrength Front Squat Test -Every :30 sec , perform 1 FS. Add 10/5lbs each round until failure*Start at 70% of your 1RM Front SquatWOD    7 Rounds for time (10 min cap)    7 Cleans 115/75    21 Double UndersTuesdayStrength    Strict Press    1RMWOD    2K Row for timeWednesdayWeightlifting Clean 1RM-Every :30 sec for 10 Rounds     2 Power Clean & Jerks @60% 1 min AMRAP     Power ...

  • Weekly Programming Week of May 30th - Northern Kentucky's Favorite CrossFit Gym!

    IT'S HOT Every year at this time the same comment is on the tip of everyone's tongue...IT'S HOT!Yes it is and It's not getting cool anytime soon, so be prepared for the heat to come.You need to make sure you dress appropriately and hydrate.If you're a person that sweats a lot, bring a towel.Our building like most warehouses isn't too great at staying cool, plus you throw in 20+ bodies creating more heat and it can get steamy.We will continue to try and find ways to make the buildi...

  • Weekly Programming Email - Week of 3/21/16 - Northern Kentucky CrossFit Gym

    WEEK 5 OF THE CROSSFIT OPEN The last week of The Open is here and you better be ready for Thrusters & Box Jumps:)Everyone's effort has been amazing and the community involvement has been great.We really appreciate the help everyone has put in to make The Open a success and the support you've offered your fellow athletes. 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 12no...

  • Weekly Programming - CrossFit The Tracks - Week of January 25th - CrossFit Training in Northern Kentucky

    Monday Warm-up A) :90 sec peck smash w/ LAX Ball B) 3 Rounds 6 Thoracic Rotations / side 6 Inch Worms 12 Underhand Grip Band Pull Aparts Weightlifting Every :90 seconds Power Snatch 65/5*5 Hang Snatch 65/4*4 Snatch 65/3*3 Strength A1) Bench Press 12-8-6-12-8-6 A2) Single Arm KB Row 6x12 / side WOD 15-12-9 : 8 min cap Clean & Jerk 135/95 Chest to Bar Pullups Cool Down 3 Way Shoulder Crossover Symmetry - Iron Scap Tuesday Warm-up 3 Rounds :30 sec Banded Hami (rig) / side :30 sec Elevated Pigeo...

  • Weekly Programming - CrossFit The Tracks - Week of August 10th - CrossFit Training in Northern Kentucky

    WOW, our ladies ROCK!Yesterday we had our all ladies competition No Baby Leave The Socks On and the effort put in by the ladies who competed was AWESOME! Tamara, Zoe, Margaret, Amanda, Shelby, Tamysn and Bailie you all did great! This competition could not have happened though without our volunteers.We appreciate the effort and time that you put in.

  • Weekly WODs - Week of 1/19/15 - CrossFit In Northern Kentucky at The Tracks

    Monday Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD Strength Back Squat 5-5~5~5~5 WOD "Cindy" 5 Pullups 10 Pushups 15 Air Squats Tuesday CrossFit - Coaching the Push Press with Miranda Oldroyd Oly Push Press + Power Jerk 55/2 ; 60/1 ; 65/1 ; 70/1 ; 75/1*3 WOD 3 Rounds for Reps 1 min Deadlift 135/95 1 min Burpees 1 min Shoulder to Overhead 135/95 1 min Box Jumps 24/20 1 min rest Wednesday The Baby Muscle Up - Ultimate Muscle-Up Progression Exercise Strength Deadlift 4...

  • Weekly WODs - Week of 1/5/15

    Weekly Programming Email Week Of1/5/15 2015 is here and it's time to get rocking!You'llnotice in the gym that we have posted a "Goal Board".Please take a few minutes to put a few goals on the board, short-term or long-term. We've also started a private members Facebook Group.This will be a place that we post additional programming and ideas for members only.CLICK HEREto find the group and join. Last but not least there's a Daily Gymnastics Handstand challenge happening now, check it out and do t...

  • WOD November 11th 2014, Northern Kentucky CrossFit Gym

    TUESDAY WOD "Armistice" 9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minutes of rest, followed by: 9 minute AMRAP 100-meter sprint 11 pushups 11 box jumps (RX 24"/20") 100-meter sprint 22 pushups 22 box jumps (RX 24"/20") 100-meter sprint 33 pushups 33 box jumps (RX 24"/20") *add 11 to the pushups and box jumps for each round

  • WOD November 8th 2014, Northern Kentucky CrossFit Gym

    SATURDAY  NO CLASSES!  We are hosting a competition ALL DAY.  We can use every volunteer we can get.

  • WOD November 7th 2014, Northern Kentucky CrossFit Gym

    FRIDAY No PM Classes Strength: 1a) Back Squat 8x3 @ 90% 1b) Seated Box Jump  2-1 WOD: 3 Rounds 500m Row Rest to full recovery

  • WOD October 29th 2014, Northern Kentucky CrossFit Gym

    WEDNESDAY Strength A1) Walking Lunges (Back Rack) 5 x 10 steps AHAP A2) Deadlifts 5x10 (same bar) WOD Death by 40ft

  • WOD October 24th 2014, Northern Kentucky CrossFit Gym

    FRIDAY Strength 1a) Back Squat 6x3 @ 80% 1b) Seated Box Jump 2-1 WOD *16 min cap Row 1000m then 5 Rounds 25 Pullups 7 Shoulder to Overhead 135/85

  • WOD August 20th - Northern Kentucky CrossFit Gym

    WEDNESDAY   OLY   12 Minute EMOM: 1 high hang snatch + 1 low hang snatch Start at 70%. Add weight after every two good sets. Work up to a load you can repeat for singles with good form.

  • WOD July 16th - Northern Kentucky CrossFit Gym

    WEDNESDAY JULY 16TH    Strength  Front Squat, 3 second pause 3 @ 6, 3 @ 7, 3 @ 8, plus two down sets (repeat) These front squats @ 8 should be quick out of the hole    WOD 5 rounds for time: 15 calories row 10 kettlebell clean & jerk, 53/35, alternate every 5 reps

  • WOD July 11th - Northern Kentucky CrossFit Gym

    FRIDAY Morning classes only   Strength Back Squat  2@9 , plus 4 down sets (load drop)   WOD For time 30-20-10 Calorie Row Burpees      

  • WOD June 24th - Northern Kentucky CrossFit Gym

    TUESDAY   Mobility Day 27: Hip mobility for toes to bar Oly Snatch  70%x2 75%x2 80%x2 85%x1x2 90%x1 95%x1x2   WOD AMRAP 20 minutes: 12 wall ball, 20#/14# 10 toes-to-bar 8 deadlifts 155#/105# 6 shoulder-to-overhead 155#/105#

  • WOD June 14th - Northern Kentucky CrossFit Gym

    SATURDAY JUNE 14TH Mobility Day 8: Running prep and upper body rotation     Partner WOD: 200 WallBalls 20/14 *EMOM 1 Partner does a 200' shuttle run. Must alternate partners

  • WOD May 29th CrossFit Workout Of The Day In Northern Kentucky

    THURSDAY MAY 29TH Strength:  Back Squat In 20 minutes build to a heavy 1 then perform 3 sets of 4 at ~80% WOD: AMRAP 10 min 30 Double Unders 15 Russian KB Swings 53/35

  • WOD April 17th CrossFit Gym In Northern Kentucky

    Thursday April 17th AOM WOD  CrossFit - Kettlebell Snatch, Jeff Martone   WOD 5 Rounds 1 Rope Climb 10 Overhead Squats 95/65 200m Wall Ball Run 20 Alt KB Snatches 53/35   Core Tabata Planks      

  • WOD February 12th, 2014- Northern Kentucky CrossFit Gym

    Wednesday February 12th Strength:  High Bar Back Squat (HBBS) Coaching Cues - CrossFit Ireland Back Squat  5-5-5-3-3-3  Seated Box Jumps  2-1-2-1-2-1 WOD:  As many rounds as possible in 12 minutes of... 12 Kettlebell Swings @ 2 Pood  10 Burpees  30 Double-Unders 

  • WOD January 24th, 2014- Northern Kentucky CrossFit Gym

    Snatch: Set 1: 70%, 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk: Set 1: 70% + 5, 3-5 reps Set 2: 90% of Set 1, 3-5 reps WOD: 10-1 KB Swings 70/53 1-10 HR Push-ups

  • WOD January 8th, 2014- Northern Kentucky CrossFit Gym

    Wednesday January 8th Oly:  CrossFit - Back Squat Insights with David Millar, Rob Orlando, and Dave Lipson Snatch  Set 1: +5# from Tuesday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps   Clean & Jerk  Set 1: +5# from Tuesday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps   Strength:  Back Squat 5-5-3-3-3   WOD:  AMRAP 7 Minutes - Climb the ladder 3 Deadlift 185/115lbs 3 Pull-ups 6 Deadlift 185/115lbs 6 Pull-ups 9 Deadlift 185/115lbs 9 Pull-ups And so on.....

  • WOD December 12th 2013- Northern Kentucky CrossFit Box

    Thursday December 12th          Squat: CrossFit rope climbing techniques with Jason Khalipa Skill:    Rope Climbs Wear Socks!!    WOD: Tabata   Thrusters w/ Bar KB Swings Planks

  • WOD December 4th 2013- Northern Kentucky CrossFit Box

    Wednesday December 4th Strength Every minute on the minute for 10 minutes 1 squat clean at 65% of 1 RM Every minute on the minute for 5 minutes 4 deadlift  at challenging weight     WOD: For time: 15 Handstand Push-ups  10 Cleans 135/95 10 Pull-ups 20 Deadlifts 135/95 25 Push-ups 15 Back Squats 135/95

  • WOD November 14th 2013- Northern Kentucky CrossFit Box

    Thursday November 14th       CrossFit - Kelly Starrett and Carl Paoli discuss the 2010 Games push-up Strength: 1A: Turkish Getups 5-5-5-5 1B: Ring Rows 10-10-10-10    WOD:  AMRAP 12 min 5 Box Jumps 30/24 10 HR Push-ups 25 Sit-ups  Core: Side Plank (L): 30 Seconds Side Plank (R): 30 Seconds Glute Bridge: 30 Seconds Plank: 30 Seconds

  • WOD November 7th 2013- Northern Kentucky CrossFit Box

    Thursday November 7th       CrossFit - "Proper Bench Technique" with Shane Sweatt and Laura Phelps Strength: 1A: Bench Press 8-8-8   1B: Ring Row 12-12-12    WOD:  Row 30 Calories 30 Thrusters 95/65 Row 30 Calories 30 Sit-ups 

  • WOD October 25 2013- Northern Kentucky CrossFit

    Friday October 25th CrossFit - Kelly Starrett and Carl Paoli discuss the 2010 Games push-up Strength: Press Complex 3 sets 2 x Strict Press @ 90% 4 x Push Press + 10% 6 x Push Jerk + 10% WOD:  "Deadlift Cindy" AMRAP 16 min 5 Pull-ups 10 Push-ups 15 Squats After each round of "Cindy" complete the number of deadlifts that coincides with the round you just completed. Ex: After your 5th round of "Cindy" you will do 5 deadlifts. Deadlift weight 225/135

  • WOD October 19th 2013- Northern Kentucky CrossFit

    Saturday October 19th CrossFit - Chad Vaughn, 285 pound Snatch Strength:  Squat Snatch 6x3 @ 70-80% WOD:   AMRAP 8 min 10 Calorie Row 30 Double Unders 10 Hand Release Push-ups 

  • WOD September 24th 2013

    Tuesday September 24th    Strength: How To Do An Air Squat For CrossFit Beginners - CrossFit Supercharged In Philadelphia Mid Hang Power Snatch 2x5 @ 60% Snatch Balance 2x2 @ 80%   WOD 1:  21-15-9 Pull-ups ** Squats ** Athletes competing in VOA Games do Chest 2 Bar Pull-ups.   ~rest 5 minutes~   WOD 2: 9-15-21 Burpees Sit-ups

  • WOD September 12th 2013

    Thursday September 12th Skill Clean Complex @ 60% of clean 5 sets of 3 reps    1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat).

  • WOD September 6th 2013

    Friday September 6th Strength: Light Oly work    (Crossfit Total tomorrow)   WOD:     Row 1k   Rest 5 min   Row 500m   Rest 3 min   Row 500m

  • WOD August 8, 2013

    Thursday August 8th Strength: 1A: Banded KB Swings 3x20  1B: Pistols 3x10  1C: Empty Barbell Good Mornings 3x10   WOD:  21-15-9 Wall Balls Sumo Deadlift High Pull 70/53 *each round starts with a 20m bear crawl

  • WOD August 7, 2013

    Wednesday August 7th Strength: The Kipping Hand Stand Push Up Deadlift 1x5 @ 65% 1x5 @ 75% 1x5 @ 85% 1xAMRAP @ 65% Superset with quick bounding broad jumps 4x4   WOD:    Run 400m 1-10 Pull-ups 10-1 Hand Stand Push-ups Run 400m

  • WOD July 29, 2013

    Monday July 29th Strength:Complex:    1 rep = 1 full squat clean + 2 front squats + 1 push jerk 5 sets of 2 reps @ 60% of clean    Front Squat     5 reps @ 60% 5 reps @ 65% 3 reps @ 70%    *if we dont know our front squat 1rm, take 70%-80% of your back squat & use that number to calculate your percentages. Good mornings    At least you're not doing 500 Burpees like these 2 did. 3×8 reps @ light weight WOD:    4 rounds...

  • WOD July 2, 2013

    2013-07-02 WOD: Eo3 5K 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats  **Bonus**  Rest 3 minutes~100m sprint  Rest 60 seconds 100m sprint  Level...

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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