Hey guys,
It’s a gorgeous Sunday here in Burlington, North Carolina and it’s time for our first CrossFit Simplicity Weekly Rundown in our brand NEW home! We are pumped (at least I am) about this amazing space and we can’t wait to make some great memories here with you all. If we are lucky we’ll have another 8 years that will be even better than the first. As you all know by now we are back on Mayhem Affiliate programming and this is our first full week. Obviously the Open is going on for one more week so things are tapered and adjusted accordingly but after this week you’ll have a better picture of the general layout. I want to give some details below so be sure to check the announcements for those. Now, we have a great week of workouts ahead so let’s get into it!
- 24/7 Access: Many of you guys have reached out about 24/7 access which is fully up and running. If you’d like to add this to your membership it’s $20/month and we’ll get you set up on a key fob asap. Light switches for the gym are in the back right corner but some “night lights” stay on permanently so don’t sweat coming in the dark! When you’re inside both doors will be locked behind you (minus a push bar so you can always exit) so you’ll be safe and sound!
- Settling In: We are settling in pretty nicely but are still working on our storage space being organized and working out some things in the back right corner. Showers are up and running and we’ll be working this week on some more organizational items. For now if you need anything or can’t find something just ask me or your coach!
- Mayhem Affiliate: We are pumped about this program and also wanted to give you some more information and let you explore around a little bit. If you’re at the gym or on your app looking at the workout you can toggle where it says “CrossFit” and look at all the other programming options offered to you. While CrossFit will be the program we use for classes, there are endurance tracks, running, bodybuilding, and many more if you have some specific goals you’s like to work on outside/alongside class! Check it out and reach out with any questions!
Monday:
Metcon:
Thunderbird
Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)
(KG conv: 22.5/15 DBs)
After this we rest then have a 1k row finisher!
Tuesday:
Strength:
Heavy 2 rep Pause Front Squat
Metcon:
Camaro
Freedom (RX’d)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00–
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
(KG conv: 42.5/30 barbell)
Wednesday:
Metcon:
Impala
Freedom (RX’d)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs (Or Stick Sit Ups)
(KG conv: 22.5/15 DB)
Gymnastics/DU Work
Thursday:
Strength:
Heavy 2-rep Dead Stop Shoulder Press
Metcon:
Eldorado
Freedom (RX’d)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
Friday: OPEN WORKOUT 25.3!
Saturday:
Metcon:
Oldsmobile
Freedom (RX’d)
Teams of 2
150/120 Calorie Air Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Air Bike
50 Power Snatches (135/95)
50/40 Calorie Air Bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
– Repeat from May 6th, 2023
(KG conv: 32.5/22.5 DBs, 60/42.5 barbell)
Sunday:
Retcon Option 1
Bonneville
Freedom (RX’d)
500/400m Row
30 GHDs (or 30 Stick Sit Ups)
30 Box Jump Overs (20/16)
20 GHDs (or 20 Stick Sit Ups)
20 Box Jump Overs (24/20)
10 GHDs (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
500/400m Row
Metcon Option 2 (Recovery)
30-45 Minute Row @Zone 2 Pace
*Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold
Well, that’s all we’ve got for this week at CrossFit Simplicity! It’s looking like some really awesome workouts for us this week and we are excited. Monday we are going to be using the ropes for the first time at the new space so that’s really cool as well. We have lots of variance and variety this week so be sure to get here as much as possible so we can continue to grow and improve. Consistency is always key, no matter what you’re trying to do or achieve and it’s HUGE in CrossFit or fitness in general. So stay committed and let’s have some fun while we grow. Now enjoy what’s left of your weekend and get plenty of rest and relaxation so we can hit it hard this week. See you all in class!
~Daniel
