2/23 thru 2/26

Monday

alyssa_befoerafter

WOW! Look at that progress after 28 days!

Quit messing around at your gym and get serious. Book a free visit to CrossFit Addiction:

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Strength

Front Squat (3×5)
Box Squats (3×5)
Bench Press (3×5)

Workouts

AM Classes
“Blackjack”
Row 1000M
21 Push Ups
21 Hang Squat Clean 95lb/65lb
Row 500M
21 Push Ups
21 Hang Squat Clean
Row 1000M
21 Push Ups
21 Hang Squat Clean

PM Classes
21 OHS 75/55
21 Wallballs 20/14
15 OHS 75/55
15 Box Jumps 24″/20″
9 OHS 75/55
9 Pullups

Tuesday

Warm weather coming soon. Are you ready?
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Strength

Power Clean
Power Snatch

Workout

EMOM 18 min (3 rounds)
Row 10 Calories
5 Box Jumps 36″/24″
10 HSPU
10 Toes To Bar
4 Thrusters 115/75
15 GHD Situps

Wednesday

Cheaper than a personal trainer, better than working out alone:
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Strength

Back Squat
Shoulder Press
Deadlift

Workout

10-9-8-7-6-5-4-3-2-1
Dips
Lunges
KB Swings 55/35

Thursday

The best part of your day – our gym:
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Strength

OHS
Split Jerk

Workout

AMRAP in 7 MIN
Tire Flip(rd 1=1, rd 2=2, rd 3=3, etc)
5 Back Squat
10 Pullups
15 DU’s

Sat 2/21

britt_snatchextension

You should be seeing results from your gym workouts. Switch to Crossfit:
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Workout
Speed Linda (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift – BW
Bench – Three-Fourths BW
Power Clean – Half BW

Reading

1. How Music Can Boost a High-Intensity Workout
2. Common Themes Between Out Of Shape Clients and Pro Athletes
3. Rowing Technique
4. Junk in the Trunk: a Definitive Guide to a Pain-Free Torso

 

Thurs and Fri 2/19 – 2/20

brian_overhead

I’m thinking about changing my life:
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Thursday

Overhead Squat (3×5)
Split Jerk (5×3)

Partner WOD
20 sec for each partner, switch at the beep.
100 DB Snatch
100 Lunges
100 Wallball Squats
75 Ground To Overhead w/bumper
75 Half Burpees
75 box jump overs

Friday

Back Squat (3×5)
Deadlift (3×5)
Shoulder Press (3×5)

Workout

3 Rounds
3 MIN to accomplish
10 HSPU
Run Cone Sprint
15 Trap Bar DL
Sprint
20 Pullups
Sprint
After every round perform MAX Air Squats. Score = Squats

This has been an amazing week! Our members are filling up classes and working their butts off. There’s nothing more a coach can ask for. If you put in the work, you see the results!

Tues & Wed 2/17 and 2/18

brooke_oberhead

You gotta put in the work to see the results:
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Tuesday

Strength

Power Snatch (5×3)
Power Clean (5×3)

First Workout

Max Effort 500m Row

Second Workout

50 Tire Flips

Wednesday

Strength

Front Squat (3×5)
Box Squats (3×5)
Bench Press (3×5)

AM & PM Workout

1 Min To Complete:
1 Thruster 115/75
10 DU’s
Rest remainder of min then go again:
2 Thruster 115/75
15 DU’s
3 Thruster 115/75
20 DU’s
Etc. Until you can’t continue.

Monday 2/16

trent_snatch

We’ve had 6 new members join in 30 days. They all visited first:
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Strength

Back Squat (3×5)
Deadlift (3×5)
Shoulder Press (3×5)

AM Workout

1 min work. 30 sec rest
slamballs
ring rows
hang power cleans
30 sec work, 30 sec rest
pullups
pushups
kb swings

PM Workout

EMOM 30 Min
1. 10 Pushups + 10 wallballs
2. 10 Toes to bar
3. 5 Box Jumps 30/24 + 5 HSPU
4. 20 Pullups
5. 5 Clean & Jerks 70% max or (165/115)
6. 25 DU’s

If you live in Kennesaw and are looking for a great gym environment, come check out our morning Boot Camp and afternoon CrossFit classes. We’d love to have you experience our supportive group. 404-468-2836