Spring Boot Camp Continues!

6am isn’t quite so early now thanks to daylight savings. Boot Camp has grown again with lots of new faces getting fit for the spring. We’d love to have you join us if you are thinking about starting a program.

Let’s Talk About Scaling

The #1 question I get from prospective boot campers is, “What if I don’t workout at all? Will this be too hard for me?” That’s a valid question so let’s breakdown how we fit a workout to 3 different levels of fitness.

 Workout Version 1:
100 Jump Ropes
90 Situps
80  Box Jumps @ 20″ (jump onto a box 20 inches high)
70  Air Squats (just sit down on a chair then stand up)
60 Pushups
50 Situps
40 Pullups
30 Lunges
20  Dumbbell Push Presses @ 15lb dumbbells (press dumbbells from the shoulders over the head)
10 Ball Slams @ 20lbs (take a medicine ball and throw it to the ground)

This workout is obviously for someone who’s been a member for a long time and is comfortable with our exercises and needs a challenging workout. In Boot Camp, we have about 3-4 members at this level.

Workout Version 2 (slightly scaled, for intermediate members):
100 Jump Ropes
90 Flutter Kicks (while lying down, take your legs and move them up and down like scissors)
80  Box step ups @ 20″ (step onto a box 20 inches high)
70  Air Squats (just sit down on a chair then stand up)
60 Pushups (on knees)
50 Flutter Kicks
40 Ring Rows (grab rings, lay back and pull yourself up)
30 Lunges
20  Dumbbell Push Presses @ 10lb dumbbells (press dumbbells from the shoulders over the head)
10 Ball Slams @ 15lbs (take a medicine ball and throw it to the ground)

This scaled version we changed 90 situps to flutter kicks, pushups to knees, pullups to ring rows, dunbbell presses to 10lb dumbbells, and ball slams to 15lbs. We basically took almost every exercise and made it a little easier. This is still a whole-body challenging workout.

Workout Version 2 (slightly scaled, for intermediate members):
50 Jump Ropes
45 Flutter Kicks (while lying down, take your legs and move them up and down like scissors)
40  Box step ups @ 20″ (step onto a box 20 inches high)
35  Air Squats (just sit down on a chair then stand up)
30 Pushups (on knees)
25 Flutter Kicks
20 Ring Rows (grab rings, lay back and pull yourself up)
15 Lunges
10  Dumbbell Push Presses @ 10lb dumbbells (press dumbbells from the shoulders over the head)
5 Ball Slams @ 15lbs (take a medicine ball and throw it to the ground)

Here’s the beginner version of our workout. This would take most people who are brand new to Boot Camp around 15 minutes to complete with a couple of water breaks. At the end, you will be tired but not exhausted. For anyone who has been a member for more than 2 weeks, this workout would be too easy.

Please schedule a free visit! You’ll love our workouts and our trainers. Lose 10+ lbs and have fun doing it!! james@crossfitaddiction.com 404-468-2836

Our address: 3250 Heritage Dr. Kennesaw, GA 30144

Spring Boot Camp!

Spring is here and Boot Camp Kennesaw is running strong. New Spring/Summer hours are Mon/Wed/Fri 6am. We want to run larger classes and have more trainers in each class. More trainers + larger class sizes = more energy.

Every month we have around 5 new visits and a slew of new members. If you’ve been putting off joining a program, this month try us out.

We had several members lose 20+ pounds in the month of January due to our gym committing to the Whole 30 Diet.

The Whole 30 diet was so successful, we’re doing it again in March! Be a part of this awesome experience. The Whole 30 diet consists of eating meat, vegetables, fruit, and nuts. Nothing processed, no grains, no sugar and no dairy. Lots of yummy recipes and a group to help support you through the month!

Lose 20+ pounds in 1 month with us!

Schedule a free visit: james@crossfitaddiction.com 404-468-2836

See more pictures of boot camp

Warmup on a sunny winter Saturday

The New Year is here and we’re rocking with the greatest Boot Camp in Kennesaw! Celebrating the start of our 4th year with some cool new members, we would love to have you try out our 6am class and see if it works for you.

Here’s a few highlights of our Boot Camp:

–We run classes 6 days a week. Mon-Fri @ 6am and Sat @ 10am & 11am.
–Our classes last 1 hour or less each day so you can get to work on time.
–We have trainers who will guide you through the warmup and workouts at every class.
–We do a combination or strength training and conditioning and different workouts everyday.
–We do both weights and cardio, focusing on bodyweight movements and light weights to get your heart rate up.
–We burn lots of calories in a short time so you don’t get sore or bored.
–Class size varies from 3-6 people with at least 1 trainer per class.

What’s the cost and how do I visit?

Our Boot Camp price is $165 per month for 3 months or $145 per month for 6 months. This includes unlimited training sessions. Imagine having a personal trainer for $15 per session!!

You can schedule a visit by emailing james@crossfitaddiction.com or calling 404-468-2836

Robert lost 30+ lbs in our Boot Camp after only 60 days!

Last month of Boot Camp in 2011. Fight the cold weather, stress of holiday shopping, and work off the extra holiday pounds.

Come try our boot camp for free!

Everyday at 6am (Mon-Fri).

404-468-2836

james@crossfitaddiction.com

Address: 3250 Heritage Dr. Kennesaw, GA 30144

1 Mile From Legacy Park neighborhood, 2 miles from I-75. Take the Wade Green exit off I-75 and we’re less than 5 min away!