July 5-11

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



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


Power Clean (3×3)
Speed Linda (Time)
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.


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

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


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


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


Partner WOD
3 rounds
Row 250m
Kettlebell Swings 70/53lbs
Thrusters 95/65
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!