Program For Week of July 8th-July 14th

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 
Strict Press
3-3-3-2-2-2
Climbing

Metcon
"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
15 Min Cap

INTENT: Working on upper body strict pushing and pulling. Starting with st press for strength build to a heavy set a 2. Then strict pull ups and HSPUs. If scaling, use the toughest scale you have ie lightest band you can use, scale to be able to get 3-5 reps per set, rest as needed to avoid going to failure. If you finish before others or if extra time, work on sit up challenge.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Part A:
3 Rounds
6 Heavy Goblet Squats
6/6 Dumbbell Bent Over Rows (each arm)
25 Weighted Sit Ups
Rest 1:00 between all sets.

Part B:
Metcon: 
"Leg Work"
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike

INTENT: Part A: Working on some accessory work. For toes to bar work on stringing set together while maintaining strong kip. Part B: Metcon: Should have at least 1 min of rest between rounds. Should be able to do squats unbroken

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Power Cleans
3-3-2-2-1-1 (climbing)

Metcon
3 Rounds For Time
500 M Row
9 Burpees Over Bar 
6 Power Cleans (185/135)
3 Rope Climbs
18 Min Cap

INTENT: Build up to a heavy power clean with good form. If form starts failing stop at that weight and continue to work from that weight. For metcon: Try to keep it under 6 mins per round. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Deadlift
5 @ 55%
5 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%

For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Increase weight each round
M: 225/275/315 F: 155/185/215 or (55/60/70%)

INTENT: Work off your 1 RM deadlift. Build up to 75%. Start at about 55% for metcon, add weight each round if able to keep good form. 

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press
4-4-4-4-4 Climbing

Metcon:
Open 13.3
AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups

INTENT: Bench Press sets of 4 climbing. Open 13.3, see how far you can get in 12 mins. Go faster than you want to go. Scale to finish WBs in under 8 mins. See how far you can get, we will re test in a few months to see improvements. 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

“TAG, YOU’RE IT!”
AMRAP (with a Partner) in 20 minutes
400 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)
Partner A runs 400 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.

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