CFS Weekly Rundown (1/8-1/13)

Hey guys,

      It’s a beautiful Sunday here in Burlington, North Carolina, and time for another edition of the CrossFit Simplicity Weekly Rundown! Obviously, it’s a new year here at the gym but we have the same goal: consistency! We want you guys to focus more on simply showing up the positive attitude, and being ready to put forth your best effort, rather than worrying specifically about your immediate results. Consistency and dedication over time is going to get you where you want to be, and we have some awesome programming this week that’s going to move the needle forward. We are going into week 12 of the second phase of our programming and it’s going to be a good one. Let’s have a look below!

  • Movement over Intensity: Some of you guys have been here for a long time and some of you guys are just starting out on your fitness journey. I think it’s a great reminder that we want to prioritize moving well over the intensity of our movement. Simply meaning that as we are starting out, or maybe recovering from an injury, or maybe we are just at a point in life where we are starting to slow down our workouts a little bit, whatever the case may be, we want to make sure we are moving well and doing things properly before we had in a tremendous amount of intensity. Intensity is great! But for longevity want to make sure we have a good base with some movement. Just a reminder to always be mindful of the two!
  • Shirts: We still have lots of long sleeve T-Shirts at the gym! Tell your coach if you’d like to snag one this week!




BS 10×2 @50-60% & Front Squat 10×2 @60% (EMOM both)


5 minute AMRAP

1, 2, 3… Shuttle Runs

1, 2, 3… Snatch @115/85

1, 2, 3… HSPU

Gymnastics (optional)

TTB + BMU 4 x 50% max set. 4 min cap




Hang Snatch 3×1 @85% & Sumo DL 3×2 @85%+


Part A: Complete in as few sets as possible

30 Pull-ups

*every break, perform 10 Ring Curls

Part B: Score time to complete


*every break, perform 50′ OH DB Walking Lunge (50/35)



Aerobic Power

2 min on, 4 min off x 2 rounds

200m Run

Max Echo cal in remaining time

Aerobic Capacity

3 rounds

6 minutes Shuttle Runs (easy)

3 min Burpees (moderate)

1 min Row cal (max)

Calf / Ankle Circuit (Optional)

FFE SS 2×10 heavy, KB Tib Raise 2×10 heavy, Poliquin Step 2×10 heavy, Seated BB Calf Raise 2×10 heavy




Part A: Complete for time

10 RC for time. EMOM (and 0:00), 4 SB squat cleans (100/50)

Part B: Complete for time

21-15-9 (men), 18-12-6 (women) – HR push-ups. 50 DU after each


Ab-Mat Situps with MB 2×10, DB Side Bend 2×10 ea. heavy, GHD w/ MB 2×10 heavy




Hang Clean TnG 2×10 @8 RPE, Push Jerk TnG 2×10 @8 RPE


With a partner, for max reps. 20 min EMOM

Perform each movement synchro. Switch movements every minute. Score is total reps of both movements

A. DB Snatch (50/35)

B. Wall Balls (20/14)



5 rounds

1. 100′ KB Farmer Carry (53/35)

2. 10 PU

-Rest 2 min-

5 rounds

1. 6 DBL KB Hang C+J (53/35)

2. 2 Wall Walk

-Rest 2 min-

5 rounds

1. 6 DBL KB Box Step Overs @24/20″ and @53’s/35’s

2. 10 GHD

Strength (Optional)

Bench Press 3×2 @85%+

Pull-ups / Push-ups (Optional)

Pull-ups 3×4 (add weight) + Push-Ups 3×4 (Weight -> vest -> HR)

Well that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! It’s definitely going to be a great week here at the gym and I’m so glad we get to share it with you all! We have an awesome community here at Simplicity and it’s what makes this place so special and keeps us all coming back day after day. So with that said, please continue to join us day after day this week as we work together to push to our goals and continue to improve ourselves in the gym. Now enjoy what’s left of this beautiful Sunday and get plenty of rest, relaxation, and recovery so we can hit it hard in class!