Hey guys,
Happy New Year! It’s time for the CrossFit Simplicity Weekly Rundown. It’s a new year here for us at CrossFit Simplicity, but the goal has not changed. We want to be as focused and committed as possible so that we can get the most out of our fitness experience and continue to take things to the next level. Truly what I love most about the new year is all the talk of new goals and starting fitness routines, diets, and consistency. But for us here at the gym, it’s just another day! You guys have been working hard and putting in the effort all year. I expect this year will be no different at CFS! You guys crushed it last week on our new NBD cycle and we want to keep things up as we move into week two. We have lots of great fitness so check out the details below and let’s keep pushing this year!
- Fun Fact: 2025 is our 8th year in operation at CrossFit Simplicity! Thank you all for being a part of this great place! Love you guys.
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Monday |
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Strength |
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Clean Build to heavy double Back off 10% & hit 3-8 reps (not TNG for oly lifts-:45 cap) Back off 10% & hit AMRAP (oly lifts x1 min AMRAP |
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BS: 6×1 EMOM @80%+ |
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Metcon – Intervals |
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3 RFT. Rest 1:1 between each |
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24/20 cal Row |
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12 Alt. DB Snatch (50/35) |
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6 BMU |
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Tuesday |
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Aerobic Power |
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5 on, 5 off x2 rounds |
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10 Shuttle Runs |
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20/15 cal Echo |
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5 Shuttle Runs |
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max cal Echo in remaining time |
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Wednesday |
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Reps |
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Snatch 5 min EMOM 4 D-KB Hang C&J (35/24s) + 2 Power Snatch FS 5 min EMOM 20’ HSW + 2 FS |
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Engine EMOM |
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For Reps Minute – Dealer’s Choice |
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1. 12 GHD |
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2. 12 HSPU |
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3. 12 BJO (24/20″) |
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4. 12 Wall Balls (20/14) |
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Thursday |
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Aerobic Capacity |
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32 min EMOM 1. Max cal Bike Erg 2. Max cal Row 3. Max cal Ski 4. Rest |
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Friday |
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Muscular Endurance |
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E:20 x5 min – 1 Split Jerk -rest 1 min- E:20 x2 min – 1 Split Jerk -rest 1 min- E:20 x1 min – 1 Split Jerk |
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DL ladder for time 3 (315/225), 5 (275/195), 7 (245/165), 15 (225/155) |
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Metcon – Open Style |
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0:00-8:00, complete 5 rounds |
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3 Wall Walks |
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10 Ground to OH (95/65) |
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8:00-16:00, complete 5 rounds |
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10 TTB |
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10 Front Squats (95/65) |
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16:00-24:00, complete 5 rounds |
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10 Lateral Burpees over Bar |
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10 Thrusters (95/65) |
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Saturday |
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Metcon – Partner |
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4 RFT – You Go I Go |
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3 Rope Climbs |
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7 BMU |
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21/16 cal Row |
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-rest 2:00- |
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4 RFT – You Go I Go |
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20 HSPU |
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15 Burpees to Target |
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100 DU |
Well, that’s all she wrote for the Rundown today. It’s a chilly Sunday but we are sure to have a great week with all that’s in store in our programming. Always remember that consistency is the key. Take the time to protect the movements, ask questions of your coaches, and keep improving. We want to provide you guys with the tools and the space to do it and to reach your goals. I hope everyone has had a great weekend and is ready for another great week in the gym. Now get plenty of rest, relaxation, and
