CFS Weekly Rundown (1/22-1/27)

Hey guys,

     It’s a chilly CrossFit Simplicity Weekly Rundown here is Burlington, North Carolina! Time to crack into this thing and see what we have in store at CFS this week. This is week 2 of Phase 3 of our NBD programming and we are in FULL Open mode right now. The goal is to use the next few weeks to really prep and prime you all for the 2024 CrossFit Open. The beauty of the Open…and CrossFit for that matter, is that no matter where you are at in your fitness journey, you’re ready.  You all have been crushing everything we throw at you lately so I’m excited to see how we tackle the Open. So let’s see how we are going to be preparing this week…

  • TYR Program: We are excited to announce that we have joined up with TYR to get an affiliate program where you all will receive 20% off everything on the website…including their CXT-1 trainer shoes and lifters! We have some one time codes that I can get to you if you need one ASAP but we’ll have our very own CFS code soon. If you need one just send me an email at
  • CrossFit Open: The Open is right around the corner and it’s going to be great! This week our Affiliate will be updated in the CrossFit Games database and you’ll be able to go to to register! If you have ANY questions about the Open (what to expect, how to register, etc) just reach out to me or one of your coaches!


Clean and Jerk

8×4 E2MOM

12 min AMRAP

2 Wall Walks

4 Burpee Pull-ups


Goal: 9+ rounds


15 min EMOM

1. 8 Box Jump Overs (24/20″)

2. 8 Burpees over Rower

3. 20 Crossovers

4. 12/10 cal Row

5. Rest

Aerobic Power

E10M x3

15/12 Echo Cal

8 Shuttle Run

15/12 Echo Cal

Goal: Sub 3


Back Squat + Front Squat


•WB 3×10-15 (30/20). Rest 1 min between

•2xmax Alt. DB Snatch (50/35)

*If >40, only 1 set. If <40, 2 sets

•Deadlift 10×2 (225/155). 4 min cap


15 min EMOM

1. 5 Box Jump (30/24″)

2. 8 Burpees

3. 30 DU

4. 12/10 cal Row

5. Rest

E4 Minutes x24 minutes

30/24 Cal Row

15 Burpees Over the Rower

Goal = Sub 3:00


AMRAP + Max Load

0:00 – 4:00 AMRAP

10 Alt. KB Hang Clean and Jerk (53/35)


4:00 – 5:00 Rest

5:00 – 9:00 AMRAP

10 Alt. KB Hang Snatch (53/35)


9:00 – 10:00 Rest

10:00 – 14:00

Max 2 Rep TnG Squat Snatch

Goal: 3 Rounds for each AMRAP

Core- Score rounds and reps in 10 minutes

GHD Situps x10

DB Side Bend x10 ea.

Hollow Rocks x10


Bench Press


Dealer’s Choice EMOM

1. 12/10 cal Row

2. 6 HSPU

3. 12 CTB

4. 6 DB Thrusters (50/35)

Perform R1 as prescribed. Rounds 2-5, perform 1 movement for max reps.

Self-select max movement. Must hit all movements for max round.

Continue to hit prescribed rep counts throughout EMOM for non-max minutes.

Score is total reps of max minutes

Goal:45+ reps in total

Optional bodybuilding:

Score rounds and reps in 10 minutes

DB Bench x10

Chest Supported DB Row x10

DB Push Press x10

Barbell Curl x10

DB Skullcrusher x10

    That’s all she wrote today guys! The CrossFit Simplicity Weekly Rundown is has concluded. We hope you enjoyed the information and are feeling thoroughly pumped about this week in the gym. We can’t wait to see you guys in class and keep up the consistency and dedication that we know is going to bring the results you are looking for. Again we are so grateful for each and every one of you guys and we love this community. We have built here together. 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!