Program For Week of Sept 16 - Sept 22

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 everytime you make a post and tag Caffeinated CrossFit on Facebook or Instagram!

  4. Person with the most points by Sept 28th (I know a couple of days early) gets a FREE dinner on Caffeinated CrossFit!

  5. Caffeinated Family dinner at McCray’s Tavern in Smyrna on Sat Sept 28th at 12 pm! Bring the whole fam! 

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Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Overhead Squats
5x3 climbing

Metcon
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

INTENT: Work on OH squat technique and strength. Shoot for at least 3-4 rounds. Use same DB for step ups if possible. Please do not drop the dumbbells :)

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlifts
5x2 climbing

Metcon
"Road Trip"
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
20 Min Cap

INTENT: Work on deadlift technique and strength, metcon intent is to keep rounds under 4 mins, scale accordingly. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex
2 Push Jerks + 1 Split Jerk
5 sets climbing

Metcon
4 Rounds:
27/21 Calorie Row
10 Devils Presses (50's/35's)
3 Rope Climbs
16 Min Time Cap

INTENT: Work on cleans and front squat technique and strength. For metcon intent is to keep rounds under 4 mins, scale accordingly. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
1 Squat Clean + 2 Front Squats
5 sets climbing

Midline Work:
3 Rounds, Not For Time:
12 BB Hip Thrusts 
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups

INTENT: work on clean and front squat strength and technique, core work for quality

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Bench Press
5x2 climbing

Metcon
“Lynn Sumlin”
25 Min AMRAP
100 M Farmers Carry
50 M Walking Lunges
100 M Run
10 Burpees
5 Overhead Squats (95/65) 

INTENT: Our September member of the month workouts! Congrats to Lynn Sumlin from our noon class! 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees
One Partner working at a time, every 2 mins do 10 burpees total.

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 Hollis