Hey guys,
It’s time for the CrossFit Simplicity Weekly Rundown! This is our last one of 2024 and it’s going to carry us right into 2025! What better way to kick off the year then with a new cycle of our programming. We are starting a new block with NBD this week! This will look a little bit different on lifting days. So be sure to pay attention to your coaches at the board! We are going to switch Wednesday and Thursday this week for the holiday. Wednesday will be a partner conditioning piece and Thursday will be the regular Wednesday strength and EMOM.
There will not be the accessory stuff in there for this block again. Remember we have progressions for echo bike, row, running, strength, and all gymnastics movements (both to get your first rep in any movement and to progress once you have your first rep) so reach out to me if you’d like these and I’ll send the one you want! We will be switching up the movement prep stuff a bit. NBD has a PT that does movement prep and we’ll be trying this stuff out in class to see how it goes. Most of this will be new for you guys, and for your coaches as well, so just be sure to pay attention and be patient as you learn it and pretty soon it’ll be second nature! Let’s check it out!
- New Year’s Schedule: We will have normal hours Monday, we will have no 5:30 PM or 6:30 PM class on Tuesday. We will have one class at 10 AM on Wednesday, New Year’s Day. We will resume our regular schedule Thursday, January 2nd!
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Monday |
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Strength |
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Split Jerk: Build to heavy double Back off 10% & hit 3-8 reps (not TNG for oly lifts-:45 cap) Back off 10% & hit AMRAP (oly lifts x1 min AMRAP |
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DL: 6×1 EMOM @80%+ |
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Metcon – Intervals |
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E5M x5 rounds |
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400/320m Row |
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15 WBs (30/20) |
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15 GHD |
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Tuesday |
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Aerobic Capacity |
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20 RFT |
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8/6 cal Echo Bike |
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4 BBJO (24/20″) |
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Wednesday |
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Reps |
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Clean 5 min EMOM 50’ SB Bear Hug Carry + 2 Power Clean BS 5 min EMOM 4 Burpees to Target + 2 BS |
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Engine EMOM |
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For Time – Single Minute |
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1. 8 Bar Facing Burpees |
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2. 3 RMU |
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3. Heav(ier) Grace (155/105) |
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4. 50 DU |
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Thursday |
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Aerobic Capacity |
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Complete for time, with a partner |
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200 cal Row* |
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-directly into- |
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100 BBJO (24/20″)** |
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*E90s – 5 synchro Bar Facing Burpees |
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**E90s – 3 synchro shuttle runs |
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One partner works on row/bbjo, one rests. |
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Friday |
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Muscular Endurance |
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E:20 x5 min – 1 FS -rest 1 min- E:20 x2 min – 1 FS -rest 1 min- E:20 x1 min – 1 FS |
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3 min AMRAP – Snatches (135/95) *cap at 30 |
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Metcon – Open Style |
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3 RFT |
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10 Shuttle Runs |
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5 WW |
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20 Alt DB Snatch @50/35 |
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Saturday |
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Metcon – Partner |
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Complete 10 RFT with a partner |
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10 Pistols |
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8 Deadlifts (225/155) |
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2 Rope Climbs |
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20′ HSW |
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partition all work as desired |
That’s all we’ve got guys! It’s been a beautiful ride at CFS in 2024 and we couldn’t be more excited to head into the new year with you all. I always love this time of year as an opportunity to sit back and reflect on the year both inside, and outside the gym. It’s a great chance to acknowledge the growth that you’ve had and also set new goals for the next year. You all have really been crushing it lately in the gym and our programming is really paying off. Remember that you always get out what you put in so be sure to put in a positive attitude and your best effort every day. Now 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!
Best,
~Daniel
