Hey guys,
It’s a crisp and beautiful Sunday morning here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown. Without sounding too cheesy, It’s hard to conceptualize, or put into words the emotions I feel while typing out my last Rundown. To be completely honest, writing these every Sunday has become quite a chore and an inconvenience over the years while on holidays, family vacations, or just lazy Sundays. But today that’s not the case. Today there is almost a sweet reflection and fondness to the task. Over time it’s hard to say who actually reads these anymore, but if you are reading this: thank you! It has been one heck of a ride and I wouldn’t change it for the world. CrossFit Simplicity has been a home and a family to me. And like any family, it’s had its ups and downs, its victories and defeats, but it’s come through all of them with lessons to learn and the sweetest memories. I will forever be grateful for this place and all it’s done for me…but especially for the people it’s brought into my life along the way. People who have supported me and this gym through good times and bad, people who kept showing up and loving on this gym and myself. I started CFS February of 2017 and never could have imagined it would have turned into all this almost nine years later. I am so excited to see what the next nine years of Simplicity look like with Chase and Mindy, and to be in class with you all loving and supporting them along the way!
New Year’s Schedule: there will be no 530 or 6:30 PM class Wednesday, December 31. We will be having one class at 9 AM on Thursday, New Year’s Day! Be sure to join us to kick 2026 off right!
New Year’s Kick Off: Join us Saturday, Jan 10th at 9am for our New Year’s Kick Off at CFS! We will have a partner workout, a chance to meet the new owners, and giveaways and goodies for everyone! Be sure to invite your friends as there has never been a better time to join CrossFit Simplicity and be a part of this awesome community!
Monday:
Metcon:
Confetti and Fireworks
FREEDOM (RX):
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (95/65)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (135/95)
3:00 Max DIstance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (185/125)
3:00 Max Distance Run or 50ft Shuttle Runs
(Score is Reps per Interval)
(KG conv: 42.5/30 weight 1, 60/42.5 weight 2, 85/57.5 weight 3)
Tuesday:
Metcon:
A Champagne Toast
FREEDOM (RX):
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (20)
5 Strict Pull Ups
(Score is Time for each Workout)
Wednesday:
Metcon:
Auld Lang Syne
FREEDOM (RX):
Teams of 2:
26 Rounds
P1: 20 Calorie Ski (OR Row)
P2: 25 Calorie Air Bike or Bike Erg (OR 250m Run)
(Score is Time)
* 2025 into 2026. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 520 cal Ski/Row and 650 cal Bike (or 6500m Run).
Thursday:
One Class at 9am today! HAPPY NEW YEAR!
Friday:
Metcon:
Ring in the New Year
FREEDOM (RX):
AMRAP 15:00
5 Wall Walks
20 GHDs (or V-Ups)
20 Hang Dumbbell Snatch (50/35)
20 Dumbbell Step Back Lunges (50/35)
(Score is Rounds + Reps)
(KG conv: 22.5/15 DB)
Strength/Accessory:
Power Snatch
Saturday:
Metcon:
Black Eyed Peas
FREEDOM (RX):
Teams of 2
6 sets (each/1:1)
10/8 Calorie Air Bike
15 Dumbbell Bench Press (50s/35s)
10/8 Calorie Air Bike
(Score is Time)
(KG conv: 22.5/15 DBs)
Sunday:
Workout Option 1
New Year’s Resolution
FREEDOM (RX):
200 Single Unders
100 Air Squats
200 Single Unders
100 Walking Lunge Steps
200 Single Unders
(Score is Time)
Workout Option 2
Recovery Workout
45 Minute Fartlek Row
*Mixed in as you see fit:
6-8 sets of 30 second higher effort bouts.
**Zone 2 pace in remaining times.
Well that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown. As always, it’s going to be a phenomenal week and an even better year here at CrossFit Simplicity. Of that, I am confident! It is with a smile and a tear that I say one last time: enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class…
~Daniel
