Hey guys,
Merry Christmas!!! I hope everyone is excited for the holidays and ready for a bit of a lighter week here at CrossFit Simplicity! Since it’s Sunday you know it’s time for the CFS Weekly Rundown where we dish out the details for the gym this week. We have just wrapped up the current phase of our programming cycle so we will be taking a deload week to allow our bodies to rest and recover before we begin our next phase. This doesn’t mean we are not going to be training this week. It simply means that the volume will be turned down a little bit, specifically for the lifting, to allow our bodies a chance to catch up and get some good rest. It’s also perfect timing since everyone is typically kind of busy with festivities this week. Be sure to take a look at the schedule below and then check out the programming!
- Christmas Week Schedule: We will be having normal hours Monday, one class at 9 AM on Tuesday, we will be closed Wednesday, open gym hours from 8am-12pm on Thursday, and will resume our normal schedule Friday.
- CFS Shirts: Don’t forget to snag a new CFS long or short sleeve next time you’re in the gym!
- Christmas Cheer: Thank you all SO much for helping us meet the needs of our Christmas Cheer Family this year! They were so happy and thankful for you all! Great work everyone!
Monday
Snatch 8×1 EMOM @70%
Front Squat 8×1 EMOM @70%
Metcon
For Time:
3 rounds
22 Power Snatch (75/55)
11 Bar Facing Burpees
– rest 3:00 –
For Time:
22 Bar Facing Burpees
11 Squat Snatch (155/105)
Tuesday
NBD 12 Days of Christmas
Complete for Time
1.) 1 Deadlift @225/155
2.) 2 Wall Walks
3.) 3 Burpees to 6″ Target
4.) 4 HSPU
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
Thursday
15 Sets:
30 secs on/30 secs off
Calorie Echo Bike
Friday
Clean 8×1 EMOM @70%
Back Squat 8×1 EMOM @70%
Metcon
18:00 Amrap
20/15 Calorie Echo Bike
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups
Saturday
Part 1:
Movement A: KB Farmers Hold (70/53)
Movement B: 50 Hang Power Cleans (135/95)
Part 2:
Movement A: KB Goblet Wall Sit (70/53)
Movement B: 50 Front Squat (185/125) Part 3:
Part 3:
Movement A: SB Bear Hug Hold (150/100)
Movement B: 50 Deadlifts (225/155)
Well, that’s all we’ve got for this addition of the CrossFit Simplicity Weekly Rundown. Hope everyone is excited for Christmas and is also looking forward to dialing things back in the gym this week while still staying moving. Remember, it’s just as important to rest and recover so that we can perform our best on this next cycle. As we close out this year, I’m so thankful for all of you guys and for this wonderful community. You guys mean the world to us here and you are the reason we exist at CrossFit Simplicity! Now get plenty of rest, relaxation, and recovery so we can hit it hard(ish) this week. See you all in class!
~Daniel
