Hey guys,
Bit of a chilly Sunday here in Burlington, North Carolina, but nonetheless time for the CrossFit Simplicity Weekly Rundown! We have another awesome week of open prep ahead for you guys as we inch one week closer to kicking things off for the 2024 season. Not only do we have some excellent programming this week, we also have a community gym event to look forward to Friday night. I hope you guys will try to get in here as consistently as possible and get in another week of hard work and motivated effort. We do have a few short announcements to run through so let’s have a quick look before we jump into the programming.
- Bingo Night at CFS: This FRIDAY, the 23rd, we’ll be hosting a Bingo night for you all at the gym. We have a fun set up with food, drinks, and cash prizes for the bingo winners! There is no charge to play, and you’re welcome to bring your friends and family! We can’t wait to see you all there!
- Open Shirts: 2024 CrossFit Simplicity Open shirts are on the way! These are $30 and will be first come first serve!
- New Equipment: Thanks to you guys and our Facility/Equipment fee we have purchased all new 50lb dumbbells, as well as new sets of 40s, 30s, and 25s. We also got new climbing ropes, chalk buckets, and gymnastics matts…as well as a few other small items!
- TYR Program: Apparently TYR has been receiving some complaints from other affiliates and customers about the portal. They have decided to switch over and will be shortly giving us new codes to use that you will just use on the main website. This will totally skip the portal step and allow you guys to shop directly from the TYR main site and use your 20% discount code at check out!
Monday:
| 20 min AMRAP |
| 4 Wall Walks |
| 8 DB Bench (50/35) |
| 12 CTB |
Tuesday:
| 12 min EMOM |
| 1. 15/12 cal Row |
| 2. 10 Burpees to 6″ Target |
| 3. 50 DU |
| 4. Rest |
| Every 5 Min x4 rounds |
| 1. 20/16 Cal Row |
| 2. 20/16 Cal Echo |
| 3. 20/16 Cal Ski |
| 4. 20/16 Cal Bike Erg |
Wednesday:
| Back Squat + Front Squat |
| 2/4-8/AMRAP |
| Alt. DB Snatch 5×1 ea. arm. Not TnG, EMOM. Heavy as possible |
| 2xmax DL (225/155) -> goal is more than wk 3 |
| *If >30, only 1 set. If <30, 2 sets |
| WB 10×8 UB (20/14). Rest as needed. 4 minute cap |
Thursday:
| 15 min EMOM |
| 1. 6 Box Jump (30/24″) |
| 2. 12 Burpees |
| 3. 50 DU |
| 4. 12/10 cal Row |
| 5. Rest |
| 150/120 cal Echo |
| E2MOM – 5 Shuttle Runs |
Friday:
| 3 rounds |
| 12 Alt. DB Snatch (50/35) |
| 12 TTB |
| -directly into- |
| 2 rounds |
| 9 DBL DB Thrusters (50/35) |
| 9 Burpees over DB |
| -directly into- |
| 1 round |
| 6×10′ HSW |
| 6 Rope Climbs |
Saturday:
| EMOM x10 |
| 1. 15 DL @135/95 |
| 2. 4 Wall Walks |
| Rest 5 |
| EMOM x10 |
| 1. 10 DL @185/125 |
| 2. 40 DU |
| Rest 5 |
| EMOM x10 |
| 1. 5 DL @225/155 |
| 2. 10 CTB |
Well, that’s all we have for today’s edition of the CrossFit Simplicity Weekly Rundown. Remember to take some time to look over those announcements and be sure to save the date of our bingo night this Friday at the gym. We know it’s going to be a lot of fun to get together as a community and just hang out and play some games. As always, try to keep your motivation high and your attitude higher! We need to get in here as consistently as possible, and with the right mindset to put in work and keep pushing towards those goals! 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!
~Daniel
