CFS Weekly Rundown (2/27-3/4)

Hey guys,

      It’s a beautiful Sunday here in Burlington, North Carolina and time for another installment of the CrossFit Simplicity Weekly Rundown! We are in week six of our current strength cycle, and we have some great conditioning pieces with a fun cookie theme for you guys. This also begins our last week of the CrossFit Open. You guys have been doing an amazing job on the Open this year and in the gym in general. Commitment and dedication have been extremely high so keep up the good work! Let’s have a quick look at this week and see what we have in store…

  • CFS Tees: New shirts should be here in a week or two so get excited! These will be black on black, $25, and available at the gym!
  • Friday Night Lights: This week is the last week of the 2023 CrossFit Open so get out here this Friday night to hit the workout and cheer on your friends!

Weightlifting: Here we go, Week 6 begins, and it’s heavy lifting (80% of Heavy single) for the power lifts and some barbell cycling on power snatch.

Week 6 (Feb 27)
Mon: 5×3 Deadlift (80%)
Tues: 5×3 Back Squats (80%)
Weds: 5×3 Bench Press (80%)
Thurs: Every minute (10 minutes) 5 Power Snatch (+10lbs from Wk 2)

Workouts:  This week, we got a fun lineup for you, bringing back some oldies but goodies. Monday, things kick off with some high-intensity sets where you will put your barbel cycling to work. Then, Tuesday hits us with some max effort 1:00 intervals where you will try to stay consistent on your set pace. For Wednesday, we would like to bring back the arm pumper workout from a while back, so please make sure to roll it out well after this one. Thursday will be a simple grind workout where movements should be completed without stopping or hesitation. Friday, we are returning one of the most haunting Open Workouts with 17.1. High-skilled, moderate-intensity grind for Saturday will give you all you can handle! Good stuff!

      Well, that’s all we’ve got this week for the CrossFit Simplicity Weekly Rundown! As always, it is shaping up to be an excellent week here in the gym. Motivation is high and Open is showing us just how hard you all have been working and it is really rewarding to see! You guys continue to stay consistent with your effort and keep showing up with a good attitude as we wrap up February and head into March. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!