Program For Week of July 1-July 7

WEEKLY ANNOUNCEMENTS: 

- Our July Challenge will be a CORE challenge! Goal: Get 1,000 Sit-ups for the month of July! You can do them anywhere! Sit-ups in workouts will count towards your goal! If can’t do sit-ups, get with a coach to come up with an alternate movement. 

- Caffeinated Family Referral Program: Along with our referral contest for June, we are rolling out a permanent referral program. We LOVE our Caffeinated family so much and we are excited to spend some time and energy on growing it in 2019! Many of our current members came through referrals and we believe it is a powerful way to build our already awesome community! We have THE BEST members and want to continue to grow and excel in all we do at Caffeinated! What better way to grow and continue adding quality members than by adding your friends, family, co-workers, etc to the Caffeinated squad! We are super thankful for your referrals and because of that we are rolling out a permanent referral program! Refer any new member to Caffeinated and receive one free month of membership after the new member has been with us for three months. A new member is considered anyone who has not been a member in the past. This program will also start in June so any referrals from the June Contest will also go towards the referral program!

- NEW Caffeinated American Flag Barbell T-Shirt! Get your pre-orders in before July 10th! Click HERE to add your order!

-Friday July 26th: Caffeinated Poker Night! Ask Coach Bob for more details!

-Get your pre-order T-Shirt orders in BEFORE Weds July 10th! Click HERE to pre-order a shirt!

Saturday August 10th: Caffeinated LAKE day at Lake Allatoona! Click HERE to sign up for Lake Day!

-Dr. Wilmer Melendez from Sports Chiropractic Institute will be setting up at Caffeinated on Tues/Thurs afternoons! For adjustments, soft tissue work, normatec recovery! He is a wealth of knowledge and we are so excited to partner with him! If you have any questions chat with him on Tues/Thurs afternoons or set up a time to meet with him! Caffeinated members gets 30% off your initial consultation! He is extremely thorough and will help you find a solution to your issues, not just maintenance. Click HERE to view his Caffeinated schedule!

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Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

Metcon

"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)
20 Min Time Cap

INTENT: Work on form and technique from each position of the snatch while practicing a good catch in the bottom position. Nancy is a classic crossfit workout. Keep round under 3-4 mins. Light weight on the OH squat.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Superset: 
Bench Press: Sets of 5-4-3-2-1
Strict Pull-Ups: 5 reps (add weight if possible)
12-15 minutes: Try to start new round about every 3 mins

Metcon: 
Assault Bike
1 min on: 2 mins off
X 7 Sets
Aim for max calories each minute

INTENT: Combing a push and pull to build upper body strength. Building aerobic capacity on the assault bike. Work on your form, technique, breathing, and consistency. Max calories but you’ll have to find your max pace for a minute. Aim for consistency throughout each round. Do not go all out on first round. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlifts
5-4-3-2-1-1
Take 20 mins to build to a heavy 1 rep of the day

Metcon
“Diane”
Complete for time:
21 – 15 – 9
Deadlifts (225/155) (or 55% of your 1 RM)
HSPU
10 Min Time Cap

INTENT: Build to a heavy set of 1 for the day. Use perfect form. If form starts to break down, stop at that weight. Spend time warming up handstand push ups. “Diane” is a class CrossFit workout! Diane should be a shorter workout anywhere from 5-10 mins or less. Scale weight and reps accordingly. Just because you can do it Rx doesn’t mean you always should. We want to maintain the stimulus of the workout which is under 10 mins we minimal rest between sets. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

10 AM CLASS ONLY!!
HAPPY 4TH OF JULY! HAVE FUN AND BE SAFE!

“1776” For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/15 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

NO 6 AM CLASS TODAY!!

Strength
Squat Cleans
5x3 (climbing)
15 Mins to work on form and technique

15 Mins For Quality:
100 M Farmers Carry
50 Double Unders
20/20s Side Plank
7/7 1 Arm DB High Pulls

INTENT: If you worked out yesterday and/or did some parting and drinking. Listen to your body. Stay light if needed and work on form and technique. We will do a for quality day as recovery from Thursday/July 4th. For double unders, if you are still learning and building capacity in this movement, cut the reps in half. Should take less than a minute. It is NOT about quantity here but about quality. 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

Hero WOD: “Zachary Tellier” 

For Time

10 Burpees

10 Burpees
25 Push-Ups


10 Burpees
25 Push-Ups
50 Lunges


10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups


10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

(30 Min Cap)

INTENT: Since it is 4th of July weekend, we will do a hero WOD in honor of those who have served our country! We are so thankful for freedom and those who continue to fight for us! Please note, we can honor those who have served without completely crushing ourselves so please scale accordingly if needed!

“Zachary Tellier” Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

Sunday
Caffeinated CrossFit Gym, Smyrna, GA

OPEN GYM: Come in and work on your choice of workout/skill/lifting work. The coach can help provide suggestions