Hey guys,
Happy Sunday CFS Fam! It’s a great day here in Burlington, North Carolina and a beautiful day for the CrossFit Simplicity Weekly Rundown. What makes today so special you might ask? Football! but before we get to that, we have to jump into some announcements and check out what this week is going to look like at the gym. So here we go…
- 9-11 Hero Workout: We want to extend a special invitation to all local police officers and firefighters—past or present—to join us for this workout. Their service and sacrifice embody the very spirit of this day, and it would be our honor to have them with us. So if you know anyone please extend the invitation to them on our behalf! All classes Thursday!
- Music Bingo: Music Bingo at CFS Saturday Sept 13th at 6:30pm! This is going to be a lot of fun for our music lovers out there so save the date!
- It’s time for our September $25 facility/maintenance fee! This round, your support is going toward new barbell collars and an updated sandbag inventory to keep our gear fresh and workouts fun. Thanks for helping us keep CFS top-notch without raising rates.
- CFS Shirts: New CFS is almost SOLD OUT! We have black and tan “effective” shirts on sale at the gym for $25. We are kicking around running another small order of these so let us know if you’re interested!
Monday:
Strength:
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
Metcon:
Arc’Teryx
Freedom (RX’d)
Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row
(KG conv: 60/42.5 Thrusters)
Tuesday:
Strength
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
Metcon:
“Annie 2.0”
Freedom (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
Wednesday:
Gymnastics: Bar Muscle and Pull-up Work
Metcon:
Patagonia
Freedom (RX’d)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)
(KG conv: 22.5/15 DBs)
Thursday:
Strength
Skill Focus (Split Jerk):
– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)
– Tall Split Jerk Drill (3 sets of 3 reps)
– Focus: Emphasize footwork precision and upright torso
Metcon:
9/11
Freedom (RX’d)
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees
This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Friday:
Strength:
Snatch Complex:
Snatch Pull + Hang Snatch (5×2 @ 75-80%)
– Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-Resisted Face Pulls
Metcon:
Salomon
Freedom (RX’d)
For time:
100m Run
10 Box Jump Overs (20)
Wall Walk
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)
Saturday:
Metcon:
Vasque
Freedom (RX’d)
Teams of 2
5 Rounds (each)
Partner 1: 30/24 Calorie Row
Partner 2: 3-2-1 Squat Cleans (165/115) with 1 Rope Climb after each set (Or 3 Strict Pull Ups)
Switch after both partners finish
(KG conv: 75/52.5 SC)
Sunday:
Workout Option 1
Hyperlite
Freedom (RX’d)
Every 3:00 (15:00)
10/8 Calorie Air Bike
8 Burpee Box Get Overs (30/24)
10/8 Calorie Air Bike
Workout Option 2
Recovery Workout
45-60 Min AMRAP (Zone 2 Pace)
1,500m Row
3,500m C2 Bike (or 100/80 cal Air Bike)
1,000m Ski
Well, that’s all we have for this week’s CrossFit Simplicity Weekly Rundown! Remember to invite your past and present fire and police friends to join us on Thursday Sept 11th for a free workout to honor those fallen in the events of 9-11. We’d love to open up the gym to them if they’d like to workout with us. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
