CFS Weekly Rundown (2/12-2/17)

Hey guys,

      It’s a BIG Sunday here in Burlington North Carolina! That’s right…Time for the CrossFit Simplicity Weekly Rundown! (Oh, did y’all think I was talking about the Super Bowl?!) Just kidding, we are super pumped about the Super Bowl and hope you are all tuning in tonight to watch. But Monday it’s all about Simplicity here so get ready! We are still rolling in Open Prep week 5 and the fitness isn’t letting up just yet. The N.B.D. guys have a lot of great skills, conditioning, and strength work to get us primed and ready for Open season starting Feb 29th. Remember to get in here as consistently as possible and GET SIGNED UP! (Link below) Now let’s dive into this week.

  • BINGO Night at CFS:  The cards have been ordered, the markers are stacked, envelopes are filled with cash money, and snacks are waiting. We are primed for a night of fun and games with you all Friday Feb 23rd at 7pm.  We hope you’ll all join us (feel free to bring a friend) and celebrate our community with a bingo night to remember! Save the date!
  • CrossFit Open: The Open is coming soon! This is chance to get together with your gym friends and get a little tiny, micro taste of competition. Don’t let that scare you though. Like always, we’ll be in here rooting each other on and celebrating our individual efforts. This is for EVERYONE! They have three options; Rx, scaled, and foundations. Register at
  • Open Shirts: Open shirts are on the way but there have been some slight changes. Unfortunately, because of minimum order requirements, we are only going to be able to do black shirts. Cost will be $30. (I had quoted $25 but had not accounted for screen fees. Our usual designs use two screens, these shirts, with their cool design, use 8 screens!!!) I apologize for the switch up! These are not pre-order. First come first serve.
Snatch and Thruster
10×2 EMOM
20 Box Jumpovers (24/20″)
15 TTB
10 Clean and Jerk (95/65)
15 min EMOM
1. 10 Box Jump Overs (24/20″)
2. 10 Burpees over Rower
3. 30 Crossovers
4. 15/12 cal Row
5. Rest
x10 rounds
300/240m Row
Rest 1 minute between rounds
Back Squat + Front Squat
WB 3×15 (30/20). Rest 1 min between
2xmax Alt. DB Snatch (50/35) -> goal is more than wk 2
*If >40, only 1 set. If <40, 2 sets
Deadlift 10×4 (225/155). 4 min cap
EMOM x40
1. 5 Shuttle Runs
2. 50 Doube Unders
3. 12/10 cal Row
4. 12 Burpees
7 min AMRAP
4 Wall Walks
8 OHS (95/35)
-Rest 1 min-
7 min AMRAP
5 Devils Press (50/35)
10 Bar Facing Burpees
Bench Press
40 min EMOM
1.) 12/10 cal Echo
2.) 1 Rope Climb
3.) 12 Wall Balls (20/14)
4.) 12 GHDs

     Well, that’s the Rundown for today! I’ll keep this ending short and sweet so you all can go prep for the Super Bowl festivities tonight. We have a great week ahead of us filled with some really great programming so we hope you’ll all make it in here this week and really put your best foot forward. SO much of your results are going to depend on what kind of attitude you bring to class each day. As a matter of fact, much of your results in life will depend on the same thing. So try to get in here and build a strong body AND a strong mind! Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!