Hey guys,
It’s time for the CrossFit Simplicity Weekly Rundown! We love Fall Sundays for the Football and for the Rundown, both exciting! We have a big week ahead for you guys with lots of cool workouts to get your blood pumping. You all have been really consistent and we are seeing some great results so stay pushing. Remember to get in that weakness work (especially on Mondays and Fridays) so that we can improve these skills before the Open. Speaking of the Open, we are hitting “Open Style” metcons every Friday so don’t miss these days. If these are humbling that’s totally ok. The CrossFit Open doesn’t care what skill you haven’t mastered yet…so these are good chances for us an evaluate where we need to improve and then take it to the optional weakness work after class. See how this all fits together!? Trust the programming and stay consistent. It’ll pay off! Now let’s dive in!
- Thanksgiving Schedule: We are normal hours M-W, Thursday we have one class at 9am where we’ll hit “Thanksgiving with the Girls”, Friday we’ll have Open Gym hours from 8am-12pm. We will resume normal hours Saturday the 30th!
- NEW SHIRTS: We have new short sleeve and long sleeve shirts at the gym. The front logo is the same but we mixed things up a little on the back and hope you like it! I am going to send an email about shirt details but short sleeve are $25 and long sleeve $30.
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Monday |
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Strength |
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FS – 5-3-1 x2 Snatch – Heavy single into 5 min EMOM x2 reps @8 RPE |
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Metcon – Intervals (Rx) |
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2:00 on, 5:00 off x3 rounds |
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8 Deadlift (185/125) |
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16 Wall Balls (30/20) |
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max TTB in remaining time |
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Score total TTB completed |
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Tuesday |
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Prep Piece |
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3 Rounds, increase effort every round |
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:45 Row, :15 rest |
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:45 Echo, :15 rest |
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Aerobic Power (Affiliate) |
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2 on, 2 off x5 rounds |
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20/15 calorie Row |
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max Echo bike in remaining time |
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Score total Echo calories |
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Goal: 90/65 + |
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Wednesday |
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Reps |
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Push Jerk 7×3 TnG E90s DL 6×8 TnG EMOM @40-50% |
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Engine EMOM |
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For Time “Rest” EMOM |
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x3 rounds |
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1. 5 BMU |
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2. 10 HSPU |
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3. 25/20 cal Row |
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If 25/20 cal Echo is not completed in under 1 minute, continue until completed. |
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Then, begin next round on next clean minute. |
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Score time to complete 3 full rounds |
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Thursday |
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Prep Piece |
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EMOM x2 rounds (7 min total) |
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1.) 100m Run |
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2.) :45 Row (moderate effort) |
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3.) 50 Single Unders |
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4.) Rest |
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Aerobic Capacity (Rx) |
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20:00 AMRAP |
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6 Shuttle Runs |
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15/12 Cal Row |
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21 DU |
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Muscular Endurance |
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6×1 EMOM Back Squat @70-80% 15 Clean @80% for time |
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Metcon – Open Style |
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Complete for time |
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21-15-9 |
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Thrusters (95/65) |
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BBJO (30/24″) – 15 every round |
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Saturday |
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Partner Metcon |
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Both partners complete each movement (You Go I Go style) before continuing to next movement |
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3 RFT |
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100′ Walking D-DB Lunge (farmers carry with 50/35s) |
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30 V-Ups |
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20 Burpee Pull-ups |
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Score time to complete |
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Goal: sub 24 min |
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Cap: 28 min |
Well, that’s it! Is that enough or are you guys thirsty for me? If so get in here to CrossFit Simplicity and let’s get after it together this week! We have a lot to be grateful for here at CFS and most importantly for you all! We are so thankful for this amazing community that we have here. You guys are what we show up for every day and why we do what we do. Thank you all so much for being a part of CrossFit Simplicity. We love you guys and hope you have a happy Thanksgiving. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
