July 5-11

Stop putting off getting in shape. I promise it’ll be fun:

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Monday

Front Squat (3×3)
Box Squats (3×3)

Helen PM WOD
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Half Angie AM WOD
50 Pullups
50 Pushups
50 Situps
50 Squats

Tuesday

Power Clean (3×3)
Speed Linda (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift 1x
Bench 3/4x
Power Clean 1/2x
*15 min cutoff*

5 x 100 foot sprints
20 Sec Rest Between Sprints.
3 x 200m sprints
30 Sec Rest Between Sprints.

Wednesday

Shoulder Press (3×3)
Push Press (3×3)
CrossFit Games 2008 Deadlift/Burpee (Time)
5 Rounds
5 Deadlifts 275/185
10 Burpees Row

Row 500m
Run 400m
FOR TIME

Jumping Pullups + OH Lunges (AMRAP – Rounds and Reps)
AMRAP in 10 Min
35 Jumping Pullups
15 OverHead Walking Lunges 45/25

Thursday

Trap Bar Deadlift (3×3)
Bench Press (3×3)
fitness challenge (Time)
500m row
50 box jumps 24/20
40 kb swings 55/35
30 burpees
20 goblet squats 55/35
10 tire flips

Friday

Back Squat (3×3)
Bench Press (3×3)
Filthy Forty (Time)
40 Med Ball Cleans 20/14lbs
40 KB Swings 55/35lbs
40 Box Jumps
40 Wallballs 20/14lbs
40 Ring Rows

Saturday

Partner WOD
3 rounds
Row 250m
21-15-9
Kettlebell Swings 70/53lbs
Thrusters 95/65
Burpees
Then: Row 250m
Rest 2 Min Between Each Round

We are the oldest CrossFit gym in Kennesaw. If you’d like to experience CrossFit in a safe, fun environment then we’d love to have you Schedule A Free Visit this week. Each week we regularly have around 4 visitors, the majority of which join after their first visit.

If you live or work close to Kennesaw or Acworth, please book a free visit and come join our group!