Workout of the Day 2017-10-05T17:43:21+00:00
2609, 2018

Wednesday September 26th

  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

  • SIGN UP FOR OUR OCTOBER SOCIAL EVENT: Purchase your ticket for our Keeneland Bus Trip on October 20th (All friends and family are welcome to attend)- $50 includes Bus trip and all you can drink and lunch/snacks. Sign up here
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

Strength

Snatch 

Build to 85% of 1RM then complete…

Every 1:30 for 7:30 (1 Snatch @85% of 1RM Snatch)

Conditioning

5 Minute AMRAP

10 Power Snatch (75/55) (ADV: 95/65) 
10 Bar Facing Burpee

Rest 2 Minutes

5 Minute AMRAP

10 Sumo Deadlift High Pulls (75/55) (ADV: 95/65)
10 Handstand Push Up (MOD: Push Up)

Accessory

2 Sets (8 Minutes)

40 ON / 20 OFF

1. Hollow Body Hold
2. Low Plank
3. Side Plank w/ Rotation (R)
4. Side Plank w/ Rotation (L)
 

2509, 2018

Tuesday September 25th

  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

  • SIGN UP FOR OUR OCTOBER SOCIAL EVENT: Purchase your ticket for our Keeneland Bus Trip on October 20th (All friends and family are welcome to attend)- $50 includes Bus trip and all you can drink and lunch/snacks. Sign up here
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

Strength

Bench Press

5 x 4 Bench Press (4 count descent)

Start Light/ Increase Weight Each Set

 

Conditioning

12 Minute AMRAP

9 Toes to Bar (MOD: Knees above Waist)
12 Shoulder to Overhead (115/75) (ADV: 135/95) (MOD: 95/65 or less)
15 Box Jumps
18 Kettlebell Swings (53/35)

Accessory

Accessory 092518

3 Sets of 5-8 Reps

1. Strict Pull Up w/ 2 Second Pause at Top
(MOD: Ring Row)
2. Strict Ring/Bar Dip w/ 2 Second hold at Top
(MOD: Banded Ring Dip, or Push Up)

2409, 2018

Monday September 24th

  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

  • SIGN UP FOR OUR OCTOBER SOCIAL EVENT: Purchase your ticket for our Keeneland Bus Trip on October 20th (All friends and family are welcome to attend)- $50 includes Bus trip and all you can drink and lunch/snacks. Sign up here
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

Strength

Back Squat

1.) Take 15 minutes to build to a heavy single for the day. LIFTS SHOULD BE PERFORMED WITHOUT A SPOTTER (If you don't have the confidence and technique to do the weight without a spotter then you have reached your max weight for the day.

2.). Take 50% of your max for the day and complete 1 set of 20 reps at 50%.

 

Conditioning

For Time:

3 Rounds

30 Wall Balls
20 Hang Power Clean (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
10 Pull Up (ADV: 5 Bar Muscle Up) (MOD: Ring Row / Banded)

Accessory

Accessory 092418

3 x 12 per Leg

1. Goblet Reverse Lunge (Front Foot Elevated)
+ 6 Jumping Lunge
2. Single Leg Romanian Deadlift
+ 20 Second Low Plank

2309, 2018

Sunday September 23rd

  • REMINDER: YOGA IS AT 9 AM!!!

  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here
  • SIGN UP FOR OUR OCTOBER SOCIAL EVENT: Purchase your ticket for our Keeneland Bus Trip on October 20th (All friends and family are welcome to attend)- $50 includes Bus trip and all you can drink and lunch/snacks. Sign up here
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

Strength

Overhead Stability

One-Armed Kettlebell Overhead Carry (Work up to using heaviest Kettlebell possibe)
5 Passes (Down and Back equals 1 pass)

Choose a side of the gym/ Walk half the length of the gym holding KTB in proper overhead position/Do 5 Overhead Squats on each arm

Conditioning

For Time: 

4 Rounds

100m Overhead Plate Carry
15 Ground to Overhead w/ Plate
10 Goblet Squat w/ Plate
5 Burpee to plate jump
 

2209, 2018

Saturday September 22nd


 

Our Next 6 Week Weight Loss Challenge starts on 9/24.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

Click here for more information and to sign up!

Click Here to Sign Up for one of our FREE SATURDAY CLASSES! 

  • If you have CrossFit experience, feel free to visit our 9AM class for Free! 
  • The 10:30AM FitCamp and NOON class are for Beginners! All ages, sizes, ability levels welcome!
  • To join our Facebook group, click here
  • T-SHIRT SALE ENDS ON 9/10: Purchase your t-shirt, including a kids shirt, or tank top here 
  • SIGN UP FOR OUR OCTOBER SOCIAL EVENT: Purchase your ticket for our Keeneland Bus Trip on October 20th (All friends and family are welcome to attend)- $50 includes Bus trip and all you can drink and lunch/snacks. Sign up here
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

Strength

Clean Complex

1 Hang Power Clean + 1 Power Clean

Conditioning

Teams of 2

For Time:

40 Hang Squat Cleans (155/105) (ADV: 185/135) (MOD: 115/75 or Less)
400m Run
40 Shoulder to Overhead (135/95) (ADV: 165/115) (MOD: 95/65 or Less)
400m Run
40 Thrusters (115/75) (ADV: 135/95) (MOD: 75/55 or Less)
400m Run

NOON CLASS

NOON CLASS

Teams of 2

20 Minute AMRAP

80 Kettlebell Swings
200m Run 
60 Wall Balls
400m Row
40 Dumbell Shoulder Press
20 Partner Burpees

2109, 2018

Friday September 21st


 

Our Next 6 Week Weight Loss Challenge starts on 9/24.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

Click here for more information and to sign up!

  • To join our Facebook group, click here
  • T-SHIRT SALE ENDS ON 9/10: Purchase your t-shirt, including a kids shirt, or tank top here 
  • SIGN UP FOR OUR OCTOBER SOCIAL EVENT: Purchase your ticket for our Keeneland Bus Trip on October 20th (All friends and family are welcome to attend)- $50 includes Bus trip and all you can drink and lunch/snacks. Sign up here
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

Strength

Snatch 

Take 6 atempts to build to a Max for the day on the following Complex…

Power Snatch + Hang Squat Snath

Followed by….

4 x 1 Squat Snatch (Use Max from today's complex)

Conditioning

12 Minute AMRAP

16 Alternating Dumbbell Snatch (50/35) (MOD: 35/20 or Less)
16 Overhead Lunge
16 Burpee Over Dumbbell

Accessory

2 Sets

10 Hammer Curl
10 Skull Crusher
10 Bent Over Row

* 5 Jumping Squat between movements