CFS Weekly Rundown (1/29-2/3)

Hey guys,

       It’s Sunday, Funday, and time for the CrossFit Simplicity Weekly Rundown! We have an awesome week ahead for you guys as well go deeper into Phase 3 and get closer and closer to the 2024 CrossFit Open! This is also a transitional week for us here at CFS where we’ll wrap up January and head into February. This January has been exceptional in terms of attendance and commitment. This is the kind of energy we need to get the results we want and to be as prepared as possible for the Open this year. We have some great work in store for you all in class this week so let’s look at some key dates and announcements and then dive right in!


  • BINGO Night at CFS: We are having a Bingo night here at the gym Feb 23rd at 7pm. We’ll have CASH prizes, snacks, and drinks! Feel free to invite friends and family for some fun and fellowship as a community!
  • CrossFit Open at Simplicity: Saturdays in March are going to be all about the Open at CrossFit Simplicity! The dates are March 2nd, March 9th, and March 16th! BE THERE!
  • Open Registration: Make sure you go to to register for the 2014 CrossFit Open! We are going to hit this as a community and it’s going to be a blast! Select “CrossFit Simplicity” as your Affiliate!


Snatch and Thruster
9×3 E1:30
DBL DB Box Stepover (50/35 on 24/20″)
Goal:Sub 8
Cap:12 minutes
12 min EMOM
1. 15/12 cal Row
2. 8 Burpees to 6″ Target
3. 40 DU
4. Rest
40 BFB
Rest 5
20 BBJO @24/20″
Rest 5
10 BBJO @30/24″
Goal = Sub 5:30 total working time


Back Squat + Front Squat
80%, 84%, 88%, 84%, 88%, open
Alt. DB Snatch 5×1 ea. arm. Not TnG, EMOM. Heavy as possible
2xmax DL (225/155)
*If >30, only 1 set. If <30, 2 sets
WB 10×6 UB (20/14). Rest as needed. 4 minute cap
15 min EMOM
1. 5 Box Get Overs (48/40″)
2. 5 Shuttle Runs
3. 15/12 cal Row
4. 10 Bar Facing Burpees
5. Rest
30 min AMRAP
5 Shuttle Runs
10/8 Cal Ski
5 Shuttle Runs
10/8 Cal Echo
5 Shuttle Runs
10/8 Cal Row
5 Shuttle Runs
10/8 Cal Bike Erg
Goal = 4.5 Rounds +
Score time to complete
3 Wall Walks
15 Clean and Jerks (135/95)
3 Wall Walks
12 Clean and Jerks (155/105)
3 Wall Walks
9 Clean and Jerks (185/125)
3 Wall Walks
6 Clean and Jerks (205/135)
3 Wall Walks
3 Clean and Jerks (225/155)
Goal:Sub 20
Cap: 20
Wk 3: Bench Press
80, 84, 88, 84, 88, open
24 min EMOM
1. 5 SHSPU + 1 Rope Climb
2. 10 TTB + 1 Rope Climb
3. 5 Devils Press (50/35) + 1 Rope Climb
4. 10 CTB + 1 Rope Climb
5 + 6. Rest
Score for completion


     Well, that’s all we’ve got for today’s edition of the CrossFit Simplicity Weekly Rundown! There is a LOT of good football on today (if you’re into that sort of thing) so I’ll keep things short and sweet. You already know if you’re coming to CFS that it’s going to be a great week at the gym. Our programming is specifically designed to get you more generally fit and prepared for anything CrossFit, which is perfect for the Open! I so hope you will all shake off the nerves and sign up…trust me when I tell you, “You won’t regret it!”  Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!