CFS Weekly Rundown (10/29-11/4)

Hey guys,

     It’s a beautiful Sunday here in Burlington North Carolina! It’s feeling more like Spring than Fall, but we’ll take it! Hope everyone is out enjoying the sunshine and gearing up for another amazing week at CrossFit Simplicity. It’s time to crack into the CFS Weekly Rundown and see what we have in store. It’s going to be an excellent week here at the gym as we get deeper into Phase II of our NBD program. By now you guys have seen a week with the new layout and should know a little more of what to expect each day. Remember to be as consistent as possible so that we can get the full benefit of the program. We’ll have high intensity days, low intensity days, skills and drills days, etc. so we want to hit it all.  Let’s check it out…

  • Costume Class: Thanks to all who came out Saturday to our Halloween celebration! We had some excellent costumes and a lot of fun. Shoutout to John William for winning the costume contest and Ben Brucato for winning the costume run!
  • Hoodies: Since winter is coming we are going to hold off on our 80’s tees and look toward some hoodies to keep us warm going to and from the gym! Be on the lookout for a preorder sheet!

Affiliate Programming

Phase II Week 2 Rundown



Snatch Badger Iso 3×4 and Snatch Deadlift Badger Iso 3×5


15 min Chipper

75 Push-Up

50 GHD Sit-ups

25 Burpee Box Jumpover @24/20”

Goal: sub 15 min

Cap: 20 min


Grunt/Grip Circuit

TTB Progression

BMU Progression



Back Squat and Front Squat Badger Iso 3×5


A.) Pogo Jumps 3×15

B.) Wall Balls 3×25 (20/14)

C.) Rope Climbs – 2 min AMRAP

Goal: >6 reps


Lower Body Bodybuilding Circuits


Aerobic Power:

Men: 15-12-9 Row and Echo cals

Women: 12-10-8 Row and Echo cals

Aerobic Capacity:

5 rounds, start a new round E5MOM:

400m Run

30/24 cal Row

-Rest remaining time in the 5 min window-

Goal: Sub 4:00 each round

Cap each round: 4:30

Score = total working time

Aim for consistent splits across each round



Shoulder Press and Bench Press Badger Iso 3×5


A1.) High plank (push-up position) x:40

A2.) DB Shoulder Press iso hold (hands at forehead) x:40


A4.) Rest

-After second round of circuit A is complete, flow right into circuit B –

2 rounds, EMOM (8 total minutes)

B1.) Hollow hold x:40

B2.) Banded lat pullover hold x:40

B3.) Pull-ups @7 RPE

B4.) Rest

Upper Body Pressing Bodybuilding

Clean and Jerk Badger Iso 3×4

Partner Metcon, You Go I Go
Part 1: 6 Rounds (3 each)
15 DBL DB Deadlift (50/35)
12 DBL DB Hang Clean (50/35)
9 DBL DB Push Press (50/35)
-Rest 2-

Part 2: 6 Rounds (3 each)

15 Alt. DB Snatch (50/35)

12 SA DB Thrusters (50/35)

9 SA DB OHS (50/35)

Goal per part: <9 min

Cap per part: 12 min

Scoring: Score time to complete each part

Lower Body Accessory Circuit

TTB Progression
BMU Progression


Engine EMOM:

EMOM x6 rounds
1.) 8 Burpee Pull-ups
2.) 10 KB Swings (53/35)
3.) 30 or 60 DU
4a.) If 60 DU completed – rest
4b.) If 30 DU completed – :40 SB bear hug hold @100/50
5.) 4 SB over shoulder @100/50

Score: Total DU completed

Max score = 360

Upper Body Pulling & Arms Bodybuilding


Machine Zone 2 Progression

    Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! It’s going to be a sick week with lots of great pieces of fitness so get excited. You all have been absolutely killing this new program and it’s so encouraging to see the progress you have been making. Especially the progress on our gymnastics and skills. These are going to pop up in the CrossFit Open this year so be sure you are hitting the progressions and working your way to Rx’ing these movements. Trust the process and it’ll happen. Now enjoy what’s left of this beautiful weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!