Hey guys,
It’s time for the CrossFit Simplicity Weekly Rundown! We have a great week ahead and a holiday Monday so be sure to check the schedule for hours as well as a couple other changes. We have some really good strength pieces and some metcons that are going to get us where we want to be conditioning wise so be sure to get in here. Believe it or not the CrossFit Open season is upon us! February 27th the first workout is released and we want to be primed and ready to do our best! So stay in here and stay consistent!
- Martin Luther King Day: We will have a limited schedule tomorrow, one class at 8:30am and one class at 4:30pm.
- Saturday Schedule: Unfortunately we are doing away with our 8am CrossFit class on Saturday’s due to a lack of attendance.
- CrossFit Open: The 2025 CrossFit Open is right around the corner! First workout is released Feb 27th! We will send out more info and registration details soon!
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Monday |
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Strength |
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Deadlift Build to heavy single Back off 10% & hit 2-5 reps (not TNG for oly lifts) Back off 10% & hit AMRAP (oly lifts x1 min AMRAP) |
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Split Jerk- 10×1 EMOM |
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Metcon – Intervals |
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4:00 on, 2:00 off x3 rounds |
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Complete AMRAP in 4:00 |
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10 HSPU |
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5 Deadlifts (225/155) |
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50 DU |
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*pick up where you left off previous round |
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Tuesday |
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Aerobic Power |
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EMOM x12 min 1.) Max cal Ski 2.) Max WBs (20/14) 3.) Rest Score total reps |
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Wednesday |
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Reps |
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Clean 5 min EMOM 4 Box Getovers (48/40”) + 2 Power Clean BS 5 min EMOM 3 BMU + 2 BS |
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Engine EMOM |
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For Time – Expanding Minute EMOM |
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1. 2 Bear Complexes (95/65) |
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2. 8 Rounds – 8/6 Row + 8 GHD* |
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3. 2 Rope Climbs |
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*Continue working through 8 RFT each time you complete a round in the minute |
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Can pick up where you left off each round |
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Thursday |
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Aerobic Capacity |
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30 min AMRAP Complete with a partner – partition all reps as desired 50 Burpee Box Step Overs (24/20) 50 Walking Lunge Steps 50 Air Squats Rx+ – in a vest |
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Friday |
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Muscular Endurance |
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E:20 x5 min – 1 Snatch -rest 1 min- E:20 x2 min – 1 Snatch -rest 1 min- E:20 x1 min – 1 Snatch |
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Front Squat AMRAP 1 min AMRAP (185/125), rest 5, 1 min AMRAP (135/95) |
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Metcon – Open Style |
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20 min AMRAP |
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300/240m Row |
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20 TTB |
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10 Clean and Jerk (135/95) |
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Saturday |
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Partner Metcon |
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Complete for time. Split all reps as desired 5×20′ HSW 50 CTB 4×20′ HSW 40 Alt. DB Snatch (50/35) 3×20′ HSW 30 Thrusters (95/65) 2×20′ HSW 20 WFSHSPU 1×20′ HSW 10 RMU |
Well, that’s all we have today for this installment of the CrossFit Simplicity Weekly Rundown! Lots of awesome programming this week and ever thankful to the NBD guys for pumping it out for us. This is going to be especially important for us as we prep for the CrossFit Open season! As always remember to get in here as consistently as possible and stay focused on your technique and movements so that we keep building a good foundation for the future! Now enjoy what’s left of your weekend, watch plenty of football, and get your rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
