CFS Weekly Rundown (12/25-12/30)

Ho Ho Ho,

    It’s a beautiful Christmas Eve here in Burlington, NC and time for the CrossFit Simplicity Weekly Rundown! We have a great week planned for you guys, however, short it may be. We are in week 10 of phase 2 and things are rolling right along smoothly. You guys have really been improving and attendance has been phenomenal! Remember to get in here as much as possible because this programming builds on itself and we want to have a great Open season this year. You will see some programming for Monday and Tuesday regardless of the gym being closed. If you’d like to make this up throughout the week then go for it! Now, let’s crack into a few announcements, and get right down to business so you can get back to your holiday!

  • Christmas Hours: We will be closed Monday the 25th, Have partial open gym hours Tuesday the 26th (10am-2pm as of now, more to come), and resume normal hours Wednesday the 27th.
  • Christmas Party: We had an amazing time celebrating and working out with you guys Saturday at our Christmas party. Thank you so much to Kelly for all her planning, and Joe and Rodney for their amazing cooking skills…and YOU ALL for coming! Merry Christmas, everyone!

Phase II Week 10



Back Squat 3×2 @85%+ & FS 3×2 @85%+


40 KB Swing (53/35)

60 Burpee Box Jumpover (24/20″)

80/64 cal Row

10 Wall Walks

Gymnastics (optional)

TTB +BMU 6 x 35% max set. 6 min cap




Hang Snatch TnG 2×8 @8 RPE & DL 3×10 TnG @7 RPE


Part A: 4 rounds, rest 1 between

1:00 KB Farmers Hold (70/53)

8 Pull-ups

Part B: EMOM x8 min

:20 WB Push Press (20/14)

:10 rest


:10 rest



Aerobic Power

30/24 cal Row

-Rest 3-

20/16 cal Row

-Rest 1:30-

10/8 cal Row

Aerobic Capacity


10 Line Facing Burpees

8/6 cal Echo

6 Shuttle Runs

Calf / Ankle Circuit (Optional)

FFE Split Squat 2×20, KB Tib Raise 2×20, Poliquin Step 2×20, Seated BB Calf Raise 2×20




Part A: Complete for time

10-8-6-4-2 Ring Row, 1 RC after each

Part B: E3MOM x 3 rounds

50′ Plate Pinch Walk (7 RPE) + 40 DU


Ab-Mat Situps 1xUB, 1×50% UB set, DB Side Bend 2×30 ea., GHD 1xUB, 1×50% UB set




Hang Power Clean 10×2 @50-60% + PJ + SJ (1 each) 10×2 @50-60% (EMOM both)


In teams of 4, split work

400/300 cal C2 Bike

400 Wall Balls (20/14)

At all times, 1 partner must be on C2 bike, 2 partners must be doing WBs, and 1 partner must be resting



Finish 12 rounds of AMRAP – can pick up where you left off

1. 10 Burpees

2. 10 V-Ups

3. AMRAP 2 Burpee Pull-ups + 4 HSPU

4. 30 DU

Strength (Optional)

Bench Press 3×10 TnG @ 7 RPE

Pull-ups / Push-ups (Optional)

Pull-ups 2×10, 1xUB + Push-Ups 2×10, 1xUB

     Well, that’s all we’ve got for the Christmas CrossFit Simplicity Weekly Rundown! Obviously going to be a phenomenal week at the gym… When is it not? You all keep crushing it and we’ll keep laying out programming to keep the progress coming. Truly impressed with the gains you all have been making in your gymnastics, as well as your lifting and conditioning. I know 2024 is going to be an awesome year at CrossFit Simplicity and we cannot wait! I hope everyone has a wonderful holiday weekend and we are able to get in one more week of training this year. Now enjoy what’s left of your Christmas and get plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class, and Merry Christmas!