CFS Weekly Rundown (11/20-11/25)

Hey guys,

      It’s a beautiful fall Sunday here in Burlington North Carolina and we are SO thankful for another edition of the CrossFit Simplicity Weekly Rundown, and SO thankful for you all here at CFS! This is that time of year where we like to really count our blessings and take stock of all we have to be grateful for in our lives. Certainly our health and fitness, as well as our friendships here come to mind. We have an awesome week ahead for you all as we get ready for Thanksgiving and a deload week. We will still be focusing on all of our training, just at a lower intensity to give your bodies a chance to recover. After this week, we will ramp things back up until we hit another deload week at Christmas. Now let’s dive in!

  • Thanksgiving Schedule: We will have normal hours Monday through Wednesday this week. Thursday we will have one class at 9 AM so you’ll be nice and hungry the rest of the day! Friday we will be closed apart from some open gym hours that we will announce later this week. Saturday we will resume our normal schedule with a 9 AM class!
  • Hoodie Pre-Order: The hoodie sign-up sheet is under the computers at the front of the gym. Please try to have your orders placed by Wednesday of this week so we can get them on the way! Hoodies will be $50 each and are the same style/fit as our burgundy hoodies from last fall.

Pause II Week 5 (Deload)



Snatch – 12 minutes to find a heavy single


15 min AMRAP

80/64 cal Row

60/48 cal Echo

40/32 cal Ski

Goal: sub 15 min

Cap: 18 min


Grunt/Grip Circuit

TTB Progression

BMU Progression




Back Squat – 12 minutes to find a heavy single

Front Squat – 10 minutes to find a heavy single


A.) Pogos: 3×15 for max height

B.) Wall Balls: 3×30 (20/14)

C.) Rope Climb: AMRAP in 3 min



10k Row test

Goal: sub 45 min

Cap: 60 min


Thursday (Happy Thanksgiving!)


Shoulder Press – 12 minutes to find heavy single

Bench Press – 12 minutes to find heavy single


HSPU – max set

Pull-ups – max set


Clean and Jerk – 12 minutes to find a heavy single


20 Rounds (You Go I Go – 10 rounds each)

50’ Barbell Back Rack Lunge (95/65)

10 Bar Facing Burpees

Goal: sub 25 min

Cap: 30 min


TTB Progression
BMU Progression



Engine EMOM:

EMOM x8 rounds (32 minutes)

  1. 10 Alt. DB Snatch (50/35)

  1. 15/12 cal Row + 2 Devils Press (50/35)

  1. 10 Alt. Hang DB Clean and Jerk (50/35)

  1. Rest



Machine Zone 2 Progression


     That’s all we’ve got this week for the CrossFit Simplicity Weekly Rundown! I hope everyone had an amazing weekend and enjoyed this beautiful weather. You guys have been putting in a tremendous amount of work in the gym, so keep it up. Remember that consistency is the key! As the holidays approach, try not to get too stressed out about your eating, but rather focus on continuing to stay in the gym and focused on your goals. We have to have a good balance, and we have to enjoy our lives as well, so don’t stress the holiday calories too much! Now what’s left Get plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class!