Hey guys,
It’s a nice mild Sunday here in Burlington, North Carolina but we aren’t having a mild week at CrossFit Simplicity! We have an awesome CFs Weekly Rundown for you guys and a great week in the gym. We are powering through Basecamp 2.0 and we have some really great stuff for you guys when we wrap up. The NBD guys have been paying close attention to classes and results in Wodify and they are going to restructuring things and attacking some weaknesses we have noticed. This is going to put you all in a prime position for the next CrossFit Open! Please be sure to pay attention as we update new information about the programming and do your best to follow it as consistently as possible and prescribed so that you can get the most out of it. By “prescribed”, I don’t mean without modification, I mean actually listening to and following the programming as it’s designed to progress you through some of these weaknesses and to the next level!
- Bring a Friend Day: We are going to have a “Bring a Friend Day” Saturday Oct 12th at 9am! This is a great chance to bring that one friend you’ve been telling about CrossFit. We’ll have a first time friendly workout and a lot of fun so try to spread the word and come join us!
- Reverse Raffle: We are having a reverse raffle at the shrine club on November 16th!Tickets are $100 and include a steak dinner and a full open bar! (You may also mark your ticket for another meal/drinks and pay $40 at the door for that person if you want to bring someone who doesn’t want a full ticket/entry into the raffle.) Raffle is for CASH! Only 200 tickets are sold. Money numbers pulled every 20 numbers starting with the first ticket, and the top prize for the last ticket drawn is $5,000! These are a ton of fun and there are 50/50 raffles during the event and tons of chances to win some money!
- Spike Ball Tournament: We are going to be having a spike ball tournament November 9that CFS. This will be in the afternoon on Saturday. Teams of 2, no previous experience required, do not have to a CFS member to enter or play! (There is also a rumor of some t-shirts….)
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Monday |
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Strength |
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Back Squat – 5×2 Dyn |
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Strict Press – 2×12- 10% peel |
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DL 5×3-C |
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Gymnastics |
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HSPU – 25 AFAP |
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PU – 25 AFAP |
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WB – 50 AFAP |
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Accessories |
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10 min AMRAP – moderate effort |
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Ring Dips x10 |
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Low Back Extension x10 |
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V-Ups x15 |
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Tuesday |
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Aerobic Prep |
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12 min AMRAP (moderate effort) |
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250/200m Row |
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8 Burpee Broad Jump |
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60 Double Unders |
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Aerobic Power |
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E10m x 3 rounds |
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15-12-9 (male) or 12-9-6 (female) |
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Echo cals |
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Row cals |
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Goal: sub 4 each round |
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Cap: 5 min each round |
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Wednesday |
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Strength |
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E2M x5 rounds: Max intent Gather step to Box Jump (24/20”) x1 Muscle Snatch + Drop Snatch + Sotts Press x2 (full complex = 1 rep) |
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Snatch clusters 5×2 (e20s) |
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Engine EMOM |
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EMOM x4 rounds |
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1. 5 BMU |
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2. 10 Box Jumps @24/20″ |
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3. 10 SHSPU |
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4+. 60 DU |
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Score time to complete |
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Goal : complete in 17 minutes or less |
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Cap: 22 min |
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Every additional DU rep remaining after cap = 1 second |
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*DU minute does not need to be completed in 1 minute. If more than 1 minute is needed, |
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start BMU minute on next fresh minute. |
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Example: Round 1 DU take 1:25, therefore finish at 5:25. Begin BMU at 6:00 |
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Thursday |
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Aerobic Prep |
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9 min EMOM |
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1.) 8 Burpee Box Stepovers (24/20″) |
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2.) 12/10 cal Row |
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3.) Rest |
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Aerobic Capacity |
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NBD Benchmark– Aerobic Capacity- Dealers choice |
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Friday |
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Strength |
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Front Squat – 5×2 Dyn |
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Bench Press – 2×12- 10% peel |
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RDL 5×3-C |
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Gymnastics |
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KB Z- Press 4×4 |
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Strict TTB 4×5-15 |
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Accessories |
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10 min AMRAP – moderate effort |
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Strict Pull-ups x10 |
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DB Walking Lunges x50 (50/35s) |
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KB Side Bend x10/side |
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Saturday |
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Strength |
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A1.) Clean High Pull + Floating Clean High Pull 4×4 (1+3) A2.) Jerk Dip + Push Press 4×4 (3+1) |
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B1.) Hang Clean 4×2 B2.) Push Jerk 4×2 |
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Metcon |
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Complete AMRAP with a partner |
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0:00-4:00 D-DB Box Stepovers (50/35s @20″) |
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4:00-5:00 Rest |
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5:00-8:00 Rope Climbs |
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8:00-9:00 Rest |
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9:00-11:00 Front Squats (185/125) |
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11:00-12:00 Rest |
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12:00-13:00 Echo calories |
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Goal: 94/88 reps |
Well, that’s all we have got for you guys today! You know the drill: show up, keep an open and positive mind, trust the process (follow it to the best of your ability), listen to your coaches, and you’ll see results. Stay consistent and keep grinding. You guys are killing it! Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
