Program For Week of Sept 23 - Sept 29


-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 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! 

Continue Building Family and Community!

-We have an amazing community at Caffeinated CrossFit! We are so thankful for so many amazing members that become family and constantly encourage and lift each other up! Let’s continue building that fun community atmosphere!

- We will be continuing to build and grow our already awesome Caffeinated family, as we do, if you see someone you’ve never met please introduce yourself and get to know each other a bit (you never know, it could be your new best friend).

-If and when you finish a workout before someone else please do not clean up equipment until everyone is done working out (if you need to leave a little early just let your coach know beforehand). Also, please cheer on your fellow Caffeinated athletes as they finish up their workout. Let’s continue to build on our already amazing culture by cheering each other on and introducing ourselves when we don’t know someone :)

Barbell Fun!

Barbell Fun!

Caffeinated CrossFit Gym, Smyrna, GA

Front Squats

9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
  Rest 2 Mins
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
  Rest 2 Mins
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups

INTENT: Build front squat strength and technique. Interval work 4 min on 2 off. Do cleans/squats/jerk as fast as possible and use remaining time to get as many MU as possible, scale to pull ups or MU progressions if needed. Score is MUs.

Caffeinated CrossFit Gym, Smyrna, GA

Bench Press

For Time:
50/35 Calorie Assault Bike
125 Double-Unders
1k Row
125 Double-Unders
50/35 Calorie Assault Bike
18 Min Time Cap

INTENT: Bench Press: work on sets of 4. climb up to 75% of max, focus on form and technique. Cardio based metcon, alternate movements as needed for bigger classes, scale reps accordingly

Caffeinated CrossFit Gym, Smyrna, GA


Power Snatch
5x2 climbing


15 Min AMRAP
14 Toes to Bar
12 Front Rack Lunges (95/65)
10 Power Snatch (95/65)

INTENT: Work on p snatch form and strength, shoot 4 at least 5 rounds on metcon.

Caffeinated CrossFit Gym, Smyrna, GA


5 Rounds
7 Strict Pull Ups
7 Strict Ring Dips
Take about 15 mins, Rest 1 min between rounds. 

Russian KB Swings (70/53)

12 Min Cap

INTENT: Spend time working on strict pull ups and dips. Metcon: Spend time working on handstands/HSPUs. Break the set of 21 in to 3-4 sets for HSPU as not to burn out on the first round, challenge yourself but shoot to finish in under 12 mins.

Caffeinated CrossFit Gym, Smyrna, GA

Sumo Deadlifts
5x3 climbing

"Master Splinter"
3 Rounds
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

20 Min Time Cap

INTENT: Working on sumo deadlifts form and strength. Try to keep rounds under 6 mins per round.

Caffeinated CrossFit Gym, Smyrna, GA

“Dirty Thirty”
For Time
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots (20/14)
30 Burpees
30 Double-Unders

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