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.