Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We’ve got a good one for you guys today and an even better week at the gym. The vibe has been excellent lately and you guys have just been crushing it on all fronts in class. We wrapped up a big back squat and bench press cycle so congratulations on staying tough throughout the entire thing. Now it’s time to move on and keep those results coming. We also have some great gym events coming up in June so be sure to check the announcements below. Let’s go!
- Bingo Night: Bingo night is this Friday, June 13 at 7 PM at CrossFit Simplicity! This was a fan favorite last time and we can’t wait to do it all again. Feel free to invite your friends and family for some fun and cash prizes. BYOB if you would like something to drink!
- Grand Opening: It’s time to celebrate our new space and the next chapter of CrossFit Simplicity! Come out and join us June 21st at 9 AM for the CrossFit Simplicity grand reopening and Bring A Friend Day! We will have a DJ, a great workout, and a prize drawing!
- Community Cup: The community cup is going on this week and you will see these workouts in class! Whether you’re signed up or not, these are great workouts and are classic example. Examples of CrossFit programming!
Monday:
Community Cup Workout 3 (See Wodify for details)
Optional Finisher:
Freedom (RX’d)
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)
(KG conv: 9/6)
* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.
Tuesday:
Metcon:
Freedom (RX’d)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
10 Burpee to Bar
12/10 Calorie Air Bike
Wednesday:
Community Cup Workout 2 (See Wodify for details)
Thursday:
Mission: Community
Freedom (RX’d)
25-20-15-10
Bench Press (135/85)
400m run after each set
(KG conv: 60/37.5 BP)
Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Friday:
Metcon:
Community Cup Workout 1 (See Wodify for details)
Strength/Accessory
Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
Saturday:
Workout
Bring a Friend!
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
100 Toes to Bar
100 Bar Facing Burpees
100 Front Squats (115/85)
Sunday:
Workout Option 1
The Storm
Freedom (RX’d)
4 Rounds
20/16 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(KG conv: 22.5/15)
Workout Option 2
Recovery Workout
15-20 Min Run at Zone 2 pace
-Directly into-
20-30 Min Zone 2 Seated Bike Erg
Well, that’s all we’ve got for this installment of the CrossFit Simplicity weekly rundown! I hope everyone is excited about hitting the gym this week and especially about bingo night this Friday. We loved the opportunity to get together with you all and hang out and have a little bit of fun. If you want to win some cash and catch up with friends, make sure you are here at 7 PM at the gym! We are so grateful for you guys and everything that you bring to our community. It’s your involvement that makes us who we are! Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
