Program For Week of Sept 2 - Sept 8

WEEKLY ANNOUNCEMENTS: 

-Sept Challenge: Attendance and social media check-in challenge!! We are going to do an attendance challenge for Sept. As you know, if we don’t see you for a few days we are reaching out to see where you are, we know that life happens and travel, family stuff etc BUT in Sept we want to focus on making and KEEPING that commitment to yourself! If you can plan in advance you can even go ahead and reserve on Zen Planner for the days you are going to come in! Think of this like any other family or work appointments you have! You wouldn’t cancel on work or family so why cancel on yourself?? Make that appointment with yourself and really challenge yourself to keep that appointment!

  1. Get 1 point for every workout you do in the month of September! If you are travel post of pic to Facebook or social media and tag Caffeinated Crossfit and you can still get a point for that day.

  2. Let’s shoot for AT LEAST 3 workouts a week!

  3. 3. Get 1 extra point for every-time you check in to Caffeinated CrossFit on Facebook. You can also get a point for posts and tags of you working out at Caffeinated CrossFit on Facebook or Instagram!

  4. Person with the most points by Sept 27th (I know a couple of days early) gets a FREE dinner on Caffeinated CrossFit!

  5. Let’s have a community/Caffeinated Family dinner out somewhere (restaurant TBD) on Friday Sept 27th after the 6:30 class so let’s say 8 pm! 

-Harmony Nutrition: We are excited to announce our partnership with Harmony Nutrition! They will have a Mableton office inside of Caffeinated CrossFit! They will also be hosting a “How’s Your Engine Running” metabolic testing event on Saturday Sept 7th 8am-12pm. Secure your spot: HERE Members use code: CAFFEINATED for $10 off

IMG_8352.JPG

Monday 
Caffeinated CrossFit Gym, Smyrna, GA

CLOSED: Happy Labor Day!!
We hope you have a great day with family and friends!

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press
5x2 climbing

Metcon
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

INTENT: As we come off of a holiday weekend we don’t want to go crazy heavy. We have a mostly cardio based workout to get you back into the week! Climb to a heavy set of 2. For metcon you are starting a new round every 5 mins so try to finish in under 4 mins. Scale (if needed) to have at least 45s to 1 min of rest between rounds. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Take 15-20 mins to find
1 Rep Max Squat Clean

Metcon
On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining

INTENT: Test to see where your 1 RM squat clean is. Let’s go for some PRs!! Metcon: Start a new round every 2 mins. Score is as many HSPUs as you can get each round

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
EMOM 10
ODD: 5 Strict Pull-ups (add weight if needed)
EVEN: 5 BB Bent Over Rows (AHAP: as heavy as possible)

Metcon
12 Min AMRAP
9 Deadlifts (185/135)
6 Burpees
3 Muscle Ups 

INTENT: Work on pull ups and lat strength, spend time warming up deadlifts and muscle ups for metcon, Try to get at least 4 rounds. Deadlifts should be unbroken for at least the first couple of rounds. Scale MUs to 3 PU/3 dips or 3 C2B or 3 MU progression.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex
1 Squat Snatch + 2 Overhead Squats
5 Sets Climbing

Metcon
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)
18 Min cap

INTENT: Work on Snatch and overhead squat technique. Metcon: break up larger sets, take small breaks, control heart rate/breathing and keep moving! Shoot for under 15 mins

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

8 Rounds for Time (with a Partner)
4 Rope Climbs
12 D-Ball Over Shoulders (100/70)
24 Burpee Box Jumps (24/20)
30 Min Time Cap
One person working at a time.

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

WODMary HollisLabor Day