CFS Weekly Rundown (12/18-12/23)

Hey guys,

      Another December Sunday here in Burlington and time for the CrossFit Simplicity Weekly Rundown! You guys are crushing phase 2 of this programming and it’s only getting better. We have some awesome stuff in store for you guys in the strength department, as well as the conditioning and skills. Be sure to get in here as consistently as possible so that we can keep progressing and building on the foundation we have laid over the past couple months. This will be our last full week before Christmas and we have a lot of exciting things going on. Let’s dive in and check them out!

  • Christmas Party/WOD: Saturday Dec 23rd at 9am we’ll be having a Christmas Pajama WOD and breakfast! We’ll hit a great workout then have some home cooked breakfast and Kelly curated Christmas games. Don’t miss out on the fun!
  • Hoodies: Hoodies will be at the gym Tuesday! These were pre-order, so be sure a coach personally hands you your hoodie, and mark your name off the list so that we make sure everyone gets what they ordered! Your card on file will be charged when the hoodies arrive.
  • Long Sleeve Ts: We also have some long sleeve T-shirts coming in. These will be $30 and will be first come first serve!
  • CJJF Self-defense Seminar: CJJF, The jujitsu gym, right down the street from CFS is having a self defense seminar and CFS members can use code: Simplicity for $25 off! to sign up!



BS 10×3 @50% (EMOM both) & Front Squat 10×3 @50% (EMOM both)



Front Squat (95/65)

DB Strict Press (50/35)


Gymnastics (optional)

TTB + BMU 7 x 30% max set. 7 min cap




Snatch 3×1 @85% + DL 3×3 @75-85% max


Part A: E4MOM x 2 rounds

10 Devil’s Press (50/35)


Part B: 2 sets for time, 1:1 rest

10 DBL DB Hang Cleans (50/35)

10 Pullups



Aerobic Power

3 min on: 3 min off x2 rounds

Echo Calories

Aerobic Capacity

3 rounds

6 minutes Row (easy)

3 minutes Echo (moderate)

1 min BFB (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: E3MOM x 3 rounds

:45 SB Bear Hug Hold (100/50)+ 2 RC

Part B: 2 rounds, rest 3 min between

100′ DBL DB OH Carry (7 RPE) + 60 DU


V-Ups with MB 2×10, KB Side Bend 2×10 ea. heavy, GHD to Parallel w/ DB 2×10 heavy




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


With a partner, complete 240/200 cal Row

E3MOM, perform 5 Synchro Thrusters (95/95) + 5 Lateral Burpees over Bar



12 Days of Christmas WOD

1. 1 Deadlift @225/155

2. 2 Wall Walks

3. 3 Burpees to 6” Target

4. 4 HR Push-ups

5. 5 Toes to Bar

6. 6 Shoulder to Overhead @95/65

7. 7 Box Jumps 24/20”

8. 8 Pull-ups

9. 9 Ab-Mat Situps

10. 10 KB Swings 53/35

11. 11 Thrusters @95/65

12. 12 Shuttle Runs

Strength (Optional)

Bench Press 3×3 @75-85% max

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 you guys today. This has been a packed edition of the CrossFit Simplicity Weekly Rundown, which means it’s going to be a great week here at the gym. We hope you all can make it to our Christmas celebration this Saturday morning, as we would love to see you there and celebrate the holiday with our whole community. You guys mean so much to us here at the gym and we are forever grateful for your friendship and your support. I hope everyone has an amazing weekend and gets plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!