Monday 4/19 – Friday 4/24

Burn more than 800 calories in every class:
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Monday
Box Squats (5×5 EMOM)

Workout
Row 2,000 meters
Stop at these time marks:
0:00 10 Pushups, 10 KB Swings
2:00 10 Goblet Squats, 10 Situps
4:00 10 Burpees
6:00 10 pushups, 10 KB Swings
8:00 10 Goblet Squats, 10 Situps
10:00 10 Burpees

Tuesday
Squat Snatch (1 emom for 10 rounds)
Sumo Deadlift (1 emom for 5 rounds)

Workout
40 Ring Rows
40 OH Lunges with barbell 95/65
Must also accomplish:
20 Toes To Bar
20 Dips
20 Hanging Squat Cleans 135/85
*You can break up the 40’s BUT NOT THE 20’s (must do 20 before switching)

Wednesday
Push Press (5 every minute for 4 minutes)
Front Rack Lunge (4 emom for 6 minutes)

Workout
21-15-9
Thruster 75/45
Box Jumps 24/20″
run to wall and back after each round
21-15-9
Pullups
Wallballs 20/14
GHDs
run to wall and back after each round

Thursday
Front Squat (2 rep max)

“Thirteens”
Complete in any order:
13 Chest-2-Bar
13 Goblet Squats 53/35 KB
13 HSPUs
13 Box Jumps 30/24
Row for 13 Calories
13 Toes to Bar
13 Shoulder-2-OH 135/95
13 OH Walking Lunges 45/25
13 Kettlebell Swings 53/35
13 Wallballs 20/14
13 Burpees
13 GHD Situps
13 Back Squat 135/95 (From Ground)
OR
“Speed Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1x bodyweight
Bench 3/4x BW
Power Clean 1/2x BW

Friday
Workout
15 minute clock…
AMRAP in 8 minutes
75 floor sweepers 135/95
30 Back Squats 155/105
*In any order
7 min AMRAP
100 SINGLE UNDER jump rope
run to mailbox and back

The CrossFit Addiction Difference

There are dozens of options for a person looking for a new gym or fitness program in Kennesaw or Acworth: Orange Theory Fitness, BodyFit, Pure Barre, Pilates, Yoga, etc. They are all similarly priced with several membership options ranging from $60-$160 a month. I would encourage anyone interested in a new gym or program to come attend a FREE CLASS at CrossFit Addiction before deciding. We have a few advantages you will not see in other programs…

1. We have a large community that encourages and supports each other. This may be the ultimate factor that decides your long-term success or failure. Without a solid support system and encouraging community, they all eventually become just another boring workout routine. We have dozens of members who have consistently attended classes at CrossFit Addiction for over a year and half a dozen who have been members for 5+ years! While I see massive turnover with other programs, we see very few members leave.

2. We do equal amounts of strength and cardio. While it’s easy to put words on your website, the reality is that these other programs use “baby weights” and call it strength. If the weights weigh less than your average small child, it’s not building strength. To build strength you need to use real weights. Playing with small dumbells is just wasting time. CrossFit Addiction believes is strength and cardio because they are both important!

3. Muscle flexibility and joint mobility is an aspect of every class at CrossFit Addiction and is completely lacking in every other local fitness program. Running on a treadmill, rowing, using 5lb medicine balls and doing crunches may feel like a good workout, but as you age you will continue to lose your flexibility unless you specifically work on it. As you choose a program, think more about flexibility and less about sweating and calories burned when making a decision. If burning calories is your only goal, be prepared to feel tighter, more restricted, and constant muscle soreness when you workout.

Thurs-Saturday 4/16-4/18

Weights and cardio, our favorite! #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Looking shape and tone your hips, butt and thighs? Book a FREE visit:
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Thursday
Hang Power Snatch (10 sets to reach max)
Hang Snatch (10 sets to reach max)
Bench Press (10 rep max)
*Choose snatch or bench press

Workout
20 Trap Bar Deadlifts 185/105
15 Floor Sweepers 135/95
10 Dips 5 Front Squats 135/95
Row 500m
5 Front Squats 135/95
10 Dips
15 Floor Sweepers 135/95
20 Trap Bar Deadlifts 185/105

Friday
Hang Power Clean (10 sets to max)
Bench Press (10 rep max)
*Choose clean or bench press
Hanging Squat Clean (10 sets to find max)

Workout
4 WODS, 4 Min Each.
-4 MIN AMRAP
1 Muscle Up
10 Back Squats 135/95
rest 1 MIN
-4 MIN AMRAP
5 HSPU
8 Pistols (4 each leg)
rest 1 MIN
-4 MIN AMRAP
30 OHS 45/30
30 Pullups
rest 1 MIN
-4 MIN AMRAP
50 DU’s
15 DB Snatch 50/30

Saturday
Partner Workout 
On a 20 sec clock, switch ppl every 20 seconds, 1 person working at a time.
100 Jumping Pullups
80 SDHP 65/45
60 Push Press 65/45
40 Situps (GHD RX+)
20 Step Ups holding DB 25/15lbs
10 Bar Over Burpees

Mon-Wed 4/12-4/14

Beach muscle quad explosion.. #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Looking for CrossFit near Acworth or Kennesaw? Visit FREE:
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Monday
Back Squat (3-3-3-2-2-2 (add weight each round))

18’s (25 min cutoff)
Lunges
Pushups
Situps
Pullups
HSPU
Goblet Squats
KB Swing
DU’s
Snatch 95/65
Clean 95/64
Deadlift 95/65
Burpee
Wallball 20/15 green ball
Slamball 20/15 green ball
Box Jump 24/20″
Row Calories

Tuesday
Behind The Neck Jerk (5×1)
Front Rack Lunge (4×4 EMOM)

WOD
3 Rounds
10 OHS 135/95
50 Double Unders

WOD 2
5 Rounds on 90 sec clock
4 Clean & Jerks 60%
Inside Cone Sprint Suicide

Wednesday
Shoulder Press (3-3-3-2-2-2)

AM WOD
AMRAP in 12 MIN
15 Thruster 95/65
25 Calories Row
Metcon (Time)

PM WOD
100 KB Swings for time 55/35
*every min stop and do 5 Thrusters 95/65
Metcon (No Measure)

PM EXTRA WOD
EMOM for 9 min
8 Toes To Bar
6 Strict HSPU

We run classes at 6am, 7am, 4:30pm, 5:30, and 6:30!

Tues – Saturday

April Fools Partner Wod. “I forgot to mention it’s 2 rounds” #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Come try a free class if you live in Kennesaw or Acworth:
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Tuesday

Trap Bar Deadlift (5×5 75%)

8 minute AMRAP:
7 burpees over the bar
5 power snatches at 75%
3 ring MU or 6 Pullups

Wednesday

Bench Press (5×5 75%)

3 Rounds
15 KB Swings 70/55
10 Thrusters 135/95

“Kitchen Sink”
25 GHDs
25 Ring Dips
25 OHS 115/75
25 Toes To Bar
25 Dumbell Snatch 55/30
25 Box Jumps 30/24″
25 Calories on Rower

Thursday

Front Squat (5×5 75%)

4 min amrap:
2 clean & jerk @75% of max
5 chest-2-bar
5 ring dips

Friday

Turkish Get Up (1 RM left and right)

7 Minute AMRAP:
1 Clean 80%
2 MU’s
3 Box Jumps 40/30″

3 min total weight Ground-2-Overhead
Score = (Reps x Weight)
You must do 10 DU After every 2 lifts
Example: 95lb times 22 reps = 2,090lbs

Saturday

5 Minute AMRAP
3 Deadlifts at 70% 1 RM
5 Strict HSPU or 7 Kipping 45# deficit (choose before WOD)
25 DU’s

8 Minute AMRAP:
7 Squat Snatches 70%
2 LEGLESS rope climbs (use legs to come down)

 

Hardest Workout Ever #crossfitaddiction #tryit

A video posted by crossfit addiction (@cfaddiction) on

Monday 4/6

Team work! Long run, sled prowler push & incline row #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Don’t wish for it, work for it:
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Reading

1. Glute Activation – Beyond Bridges and Mini-Bands
2. ‘Don’t Earn Your Food in the Gym’ and Six Other Lessons I Wish I’d Learned Sooner
3. Taco-Spiced Deviled Eggs
4. Why we stopped recommending fish oil: It may be good for you, but being told to take it isn’t.

PM Workout
5 Rounds
8 DB Press + Step Ups 30/20 (24″/20″)
8 Tire Flips 450/250lbs
8 Barbell Lunges 115/75lbs
8 Bench Press 165/105lbs
1 Sled Push 2×45/2x25lbs
PM WORKOUT ONLY.

Box Squats (3 sets of 3)
Push Press (3 sets of 3)

AM WOD
1 min at each station. 20 sec rest.
1. row
2. pushups
3. jump rope
4. goblet squats
5. situps
30 sec at each station. 20 sec rest.
1. kb swings
2. wallballs
3. ring rows
4. hurdle jumps
5. lunges

We receive 2-3 visitors each week from around Kennesaw and Acworth who want to try CrossFit. If you are ready to get in shape, please book a free visit through our website and try a class this week!