May 18-23

So much fun you’ll want to workout!

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Monday

Front Rack Lunge (4 emom for 5 rounds)

4 minutes
15 situps (GHD RX+)
10 pushups
5 power cleans 135/95
1 min rest
4 minutes
Row Max Meters
1 min rest
8 minutes
8 deadlifts 135/95
8 burpees
8 front squats 135/95
80 jump rope
Rest 1 minutes
Max Reps Pullups 1 minute 

Tuesday

The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
45 minutes TOTAL.

3 rounds for time
10 box jumps 24/20
sled push down & back
10 toes to bar

Wednesday

10 snatch 95/65
8 snatch 115/75
6 snatch 135/85
2 rounds of
run 400m
20 walllballs 20/14
20 kb swings 55/35

Thursday

Split Jerk (3 sets of 1)
Behind The Neck Jerk (3 sets of 1)

“3x The Fun”
400M run
30 OHS 65/45 (rx+ 95/65)
20 Burpee-Box-Jumps 24/20 (rx+30/24)
10 Man-Makers 30/20 (rx+35/25)
REST
3 Rounds For Time
5 Squat Cleans 95/65 (rx+ 135/95)
7 KB Swings 55/35 (rx+ 70/55)
REST
50 Pullups
50 Situps to Bumper (Complete in any order)

Friday

Bench Press (10×2 75%) 

EMOM 15 minutes
3 Thruster add 10lbs every 3 rounds
3 Tire Flips

Saturday

Row 2,000 meters for time.
*Every minute stop and do EITHER 10 Slamballs or 10 Air Squats 

Week of 5/11-5/16 Monday-Saturday

Nancy #crossfitaddiction @bbledsoe6 @_alapcevic @brite143

A video posted by crossfit addiction (@cfaddiction) on

No more boring workouts! 

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Monday
Front Squat (3×3 EMOM)
Back Squat (3×3 EMOM)
Box Squats (3×3 EMOM)

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Tuesday
Metcon (Time)
15-12-9-6-3
Thruster 95/65
Box Jump 24/20
Run 200ft after each round

Metcon (AMRAP – Reps)
AMRAP in 4 MIN
2 Deadlifts 185/105
10 Pushups

Wednesday
Bench Press (5×5 every 90 sec)
After each set perform 10 ring rows

Metcon (Time)
40 OHS 45/25 plate
40 Pullups
30 DB Snatch 35/20
30 DB Push Press 35/20
40 DU’s
40 Goblet Squats 35/20

Thursday
Power Snatch (10×2 EMOM)

Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
(or salvation)
Salvation (Time)
800M Run
30 Wallballs 20/14
1000m Row
30 Burpees
200 Jump Rope
30 Tire Flips

Friday
Shoulder Press (5×5 EMOM)
Deadlift (5×2 EMOM)
pick 2 of the 3: Deadlift, Sumo Deadlift, Trap Bar Deadlift
Sumo Deadlift (5×2 EMOM)
Trap Bar Deadlift (5×2 EMOM)

PARTNER WORKOUT
AMRAP in 20 MIN
6 Toes to bar
6 HSPU
6 Tire Flips
6 Ring Dips
6 Calories Row (on an incline)
1 Sled Push

Saturday
Metcon (Time)
TEAM WORKOUT
50-40-30 Reps
KB Swings 55/35
Pullups
Squat Box Jumps 24/20″
Every min stop, do 4 team burpees

READING
1. Confessions of a Concerned Coach
2. Anatomy Angel: The Sacroiliac Joint
3. How Religious Ideas Sell Diets
4. Fear Factor

 

Monday 5/4 – Saturday 5/9

Saturday team WODs are the best. #sleds #tireflips #trapbar #row #run #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

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Monday
Shoulder Press (5-4-3-2-1 EMOM)
Front Rack Lunge (6×6 EMOM)
Metcon (Time)
7 rounds for time
4 deadlifts 225/155
4 power cleans 155/105
4 thrusters 115/75
Every Min, STOP.
odd = 5 pullups
even = 5 burpees

Tuesday
Power Snatch (2 EMOM for 10 MIN)
power OR squat snatch (NOT BOTH)
Squat Snatch (2 EMOM for 10 min)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Wednesday
Box Squats (10 rep max)
Metcon (Time)
21 Wallballs 20/14
Down & Back Sled
15 Wallballs
Down & Back Sled
9 Wallballs
Down & Back Sled
50 DU’s
40 Slamballs 20/15
30 KB Swings 55/35
20 Box Jumps 24/20
10 Ring Dips

Thursday
Power Clean (5×2 EMOM)
Squat Clean (5×2 EMOM)
Clean and Jerk (5×1 FROM THE HANG EMOM)
Heat (Time)
10-9-8-7-6-5-4-3-2-1
Pullups
Power Cleans 135/95lbs
Flash Pushups
Sprint 200ft

Friday
Bench Press (8×2 EMOM 80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 min
Row 10 calories
8 Toes To Bar Pullups
4 Burpees

Saturday
Metcon (No Measure)
3 Rounds
1 min at each station, 1 min rest after all stations.
1. hurdle jumps
2. slamballs
3. single-under jump rope
4. situps
5. ground-to-overhead 45/25lb bumper

Reading
1. Cherry Pickin Motha…
2. Mobility: Separating Preparation From Recovery
3. Troubleshooting Anterior Hip Pain
4. Positivity and Perseverance – The Killer Combo

Mon 4/27 – Fri 5/2

Large class size means its definitely Summer #cfa #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

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Monday

Back Squat (12×2 EMOM)
Deadlift (12×1 EMOM)

Workout
4 Sections
4.5 minutes each section with 30 sec rest
Section 1: 10 DB Lunges+20 DU
Section 2: 10 Box Jump+10 KB Swing
Section 3: 10 Ring Rows+10 Wallball
Section 4: 10 Cal Row+10 Burpee

Tuesday

Power Snatch (8×1 EMOM)
1 snatch + 1 c&j EMOM. 2 bars.
Squat Snatch (8×1 EMOM)
Clean and Jerk (8×1)

CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Wednesday

Buy-In WOD
Row 500m
Run 400m

Then:
“The Seven”
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Thursday

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
or
“Nate”
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Friday

Box Squats (5×5 NOT EMOM)
OR
Bench Press (5×5 NOT EMOM)

“Filthy Fifty”
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Saturday

Front Squat (3 rep max)
team has 10 min to establish total 3 rep max. girls 1.5x

MetCon
15 sled pushes
team run 400m
50 trap bar deadlift
row 100 cal
100 tire flips

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.