Hey guys,
It’s a BEAUTIFUL fall day here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! It’s going to be a big week at the gym so please please pay attention to the announcements below!
Veteran’s Day: Tuesday is Veterans Day and we will have one class at 9 AM. I will be closed to the rest of the day. Join us at 9 AM to honor all those who have served for our freedom!
Friday the 14th: Chris Rice of CFS and Kaulig Racing has signed a huge deal with ram trucks for the 2026 NASCAR season. In conjunction with this there’s going to be a TV show, the details of which I cannot say much, but they will be filming here at CrossFit Simplicity all day Friday, November 14. I’m sorry for the inconvenience, but the gym will be completely closed that day. There will be no classes and no open gym November 14.
Monday:
Strength:
6 sets
Power Clean + Jerk (@ 80-85%)
-rest 60-90 seconds between sets-
Metcon:
Honor and Respect
Freedom (RX’d)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time
(KG conv: 42.5/30 barbell)
Tuesday: Happy Veterans Day! Thank you to all who served! One class at 9am today!
Metcon:
CHAD
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
Alternative Workout Option:
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Wednesday:
Gymnastics – Handstand/Grip (Week 3):
4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.
Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]100ft Plate Pinch Walking Carries (15/10 pounds, 7.5/5 kg)
Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]100ft Plate Pinch Walking Carries (25/15 pounds, 10/7.5 kg)
Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]100ft Plate Pinch Walking Carries (35/25 pounds, 15/10 kg)
Metcon:
Moment of Silence
Freedom (RX’d)
4 Rounds
15/12 Calorie Ski (Or Row)
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)
Thursday:
Strength:
5 sets
10 Front Squats (build across sets by feel)
Metcon:
Freedom Isn’t Free
Freedom (RX’d)
6 sets:
1:00 Max Calorie Run OR Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
* Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.
Friday: CLOSED for filming.
Saturday:
The Unknown Soldier
Freedom (RX’d)
Teams of 2
100 Front Rack Lunges (75/55)
50 Synchro Toes to Bar
100 Front Squats (75/55)
25 Synchro Toes to Bar
100 Back Squats (75/55)
100ft Handstand Walk (or 8 Wall Walks)
(KG conv: 35/25 barbell)
Sunday:
Workout Option 1
Battlefield
Freedom (RX’d)
For time:
75 Double Unders
9 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
7 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
5 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
(KG conv: 70/45 SB, 85/57.5 PC)
Workout Option 2
Recovery Workout
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
-Then-
In remaining time, AMRAP of:
1,000m Ski (or 800m Run or 60/48 calorie Air Bike)
100ft Farmers Carry (2×70/50)
45 Sec Stir the Pot
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! I apologize for any inconvenience that the filming will cause on Friday and for keeping you guys from the gym that day. Hopefully it will be exciting to see CrossFit Simplicity on national television and it’ll all be worth it! I hope you all will get in here as much as possible, and have some fun and some great workouts. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
