WEEKLY ANNOUNCEMENTS:

COVID-19 Update: During this time we are doing extra cleanings of the gym throughout the day and throughout the week. We will continue to monitor the situation very closely. Please look for email updates and Facebook posts in our private Facebook group. You may see a bit different programming over the next couple of weeks. We will do more workouts with a bit less equipment and less movements per workouts to limit the touching of so many different pieces of equipment within each class setting. Please continue to follow the guidelines sent out in our previous email and if you need anything please let us know. If you do not feel comfortable or are not able to come in, please reach out to Coach Mary via text or email and she will write at home workouts for you to do during this time.

***All equipment will be cleaned again this evening.
***We may change the workouts up as needed on short notice, based on weather and coronavirus updates over the next couple of weeks. Thank you for your flexibility during this time.
***Please reserve for class ahead of time and we will cap classes at 12 people for the next two weeks.

Movement Focus: Our new movement focus will be upper body pushing movements! We will utilize a number of different movements in order to work on improving our upper body pushing. Strict press, Push press, Push Jerks, Splits jerks, HSPU, Push-Ups, DB pressing etc, Move details to come next week!

March Challenge: CORE MOVEMENTS! It’s 2020 so let’s shoot to hit 2020 core movements or 65 per day in March. Why? Because having a strong core is so much fun! Who doesn’t want a strong core? We will need to continue working on those abs in the kitchen but we can work on the entire core in the gym! Record your results on the whiteboard!*Side note: be sure you are stretching the abs/core frequently. A good stretch to do after 1 min of cobra into 1 min of puppy dog or child’s pose. **You may count workouts and warm-ups.

Snatch Workshop: Sat March 21st at 9:30-11:30 am: Sign up at this link: HERE

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Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Spend 15-20 Mins climbing up to a…
3 Rep Max Push Press

Metcon

“CCF Push Baseline”
15 Min AMRAP
15 Push Press (65% of 3 RM)
200 M Run

Get Fit:
15 Min AMRAP
15 DB Push Press
250 M Row

INTENT: Climb up to a 3 RM push press. For metcon: Take bar from the ground. You should be able to complete the sets of 15 in 2-3 sets. If it’s nice out and we can get the weights to safely stay put, you may do this workout outside.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Back Squats
5×2 Climbing

Metcon
“Cindy”
20 Min AMRAP

5 Pull-Ups
10 Push-Ups
15 Air Squats

INTENT: Climb to a heavy set of 2 on back squats, Shoot to keep rounds at 1-2 mins per round, some people can do ring rows or elevated ring rows or bent over rows as needed, please do not share pull-up bars at this time.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Deadlifts
5×3 climbing

Metcon:

“Annie” 50-40-30-20-10 Reps For Time

Double-Unders
Sit-Ups
15 Min Time Cap

INTENT: Climb to a heavy set of 3 on deadlifts, for Annie shoot to finish under 12 mins, if you have a previous time, try to beat it.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Unilateral Strength
3 Sets
8/8 1 Arm DB Strict Press
*Do not alternate, all left side then all right side)

Rest 1 min b/w

Metcon:

“Prevail”
3 Rounds:
800m Run
30 Single Arm Alternating DB Snatches (50/35)
30 Goblet Squats (50/35)24 Min Time Cap

Get Fit
:“Prevail”
3 Rounds:
800 M Row
30 Single Arm Alternating DB Snatches
30 Goblet Squats

INTENT: If you have 8 strict pull-ups you should be able to 1 arm DB strict press 33% of your body weight. If you’re not quite there yet try to do 25% of your BW. If you don’t have strict pull-ups, choose a heavy weight that you can control slower down than up tempo, unbroken sets. Use DB or KB and try to avoid sharing weights. For metcon, shoot to keep rounds under 8 mins per round.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
2 Power Cleans
5 Sets Climbing

Metcon
For Time
400 meter Run
25 Kettlebell Swings (53/35 lb)
200 meter Farmers Walk (53/35)
200 meter OH Carry (53/35)
25 Box Jumps (24/20 in)
100-meter Sprint
100 meter Walking Lunges
100-meter Sprint
100 meter Walking Lunges
5 Burpees
400 meter Run25 Min Time Cap

Get Fit:
400 M Row
25 KB Swings
200 M Farmers Walk
200 M OH Carry
25 Step-Ups
150 M Row
50 Air Squats or Split Squats
150 M Row
50 Air Squats or Split Squats

INTENT: Climb to a heavy set of 2 on power cleans,

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

25 Min AMRAP
400 M Run
25 KB Swings (53/35)
15 Burpees
5 Broad Jumps (or 15 Air Squats)

INTENT: Do everything outside, use a mat for burpees

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