CFS Weekly Rundown (1/16-1/21)

Hey guys,

     It’s that time again! The CrossFit Simplicity Weekly Rundown is live. It’s time to see what we have in store for you guys at the gym this week. this is our last week off before we start our new strength cycle January 23rd but we have lots of great workouts and accessory movements to go along with them. Remember that the CrossFit Open is right around the corner so be sure to start focusing on some of those movements that are giving you trouble and get in here as consistently as possible. Now let’s check out the week…

-War of the WODs: Great job to everyone who competed this weekend at War of the WODs! (And thanks to all you guys who came out to support us!) I can’t express how proud I am of this CFS crew and how we represented ourselves both physically and with our attitudes! We definitely showed up to compete and it was truly a blast!


We are in a 2-week transition period before beginning our new Back to Basics cycle, which starts on January 23rd. During this time, we will still have some weightlifting/strength mixed in to keep us up to speed. In the next cycle, we will see a return of our more standard strength pieces regularly.

Back to Basics (January-March/ 8 Weeks)

With the New Cycle, we will take it back to basics for the start of the New Year. This cycle will focus on the 3 basic power movements (Back Squat, Deadlift, and Bench Press), where we will hit maxes early and retest again. We will also be taking the Olympic Lifting down in weight and focusing on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks, bringing us to the middle of the 2023 CrossFit Open.


This week, we are going to go through some of the workouts from the Legends Championship. Monday kicks off with high-intensity barbell cycling and burpees. Tuesday, we got a grit test on a total body wrecker. Substitute the bike in place of the sled push if needed. For Wednesday, it’s all the cardio on the ergs, time to go to work and see if you can hold a pace. Thursday is a great partner chipper with all the skill off the start into big wallball sets. Finally, we get to Friday, and it’s time for another Open Workout, 11.2 is from the first year, and it still hits hard to this day.

     Well it’s looking like and awesome week here at the gym and we can’t wait to jump in it with you guy! We have some really great work as we get closer and closer to the CrossFit Open so stay motivated and consistent in the gym so we make sure we are ready and give it our all. Now get plenty of rest, recovery, and relaxation so we can hit it hard Monday. See you all in class!