CFS Weekly Rundown (3/11-3/16)


      Happy Sunday, Fam! It’s a beautiful day here in Burlington, North Carolina, and it’s time for the CrossFit Simplicity Weekly Rundown! We have another awesome week of programming ahead of you guys filled, with lots of prep work to get us ready for this last week. On that note, you all exceeded expectations over the weekend with your performance of 24.2. Truly all of our hard work and preparation has been paying off. Another big shout out to the NBD programming for getting us primed and ready for this open season. We have some very important announcements below, so be sure to give them a once over before we dive into the programming!

  • Grill and Chill: This Sunday, March 17, we will be having a grill and chill event at CrossFit Simplicity to celebrate the close of the Open. To be sure, you do not have to be signed up for the Open to attend this event! This is a CrossFit Simplicity community gathering! Matthew Deans will be smoking some chicken wings for us and we are going to ask a few of you guys to bring your favorite side dish. This will be at 5:30 PM Sunday, March 17!
  • This is the last week of the CrossFit Open. You guys have been absolutely crushing it lately and I could not be more proud of everyone in the gym. Let’s continue to push strong this week and finish on a high note!
  • Open T-shirts: we still have a few open T-shirts so if you have not snagged yours, do so this week!
Power Snatch 2 min AMRAP @88%
Clean and Jerk 2 min AMRAP @88%
15 min AMRAP

2 Burpee Shuttle Runs* (Burpee, Shuttle Run 25 ft., Burpee, Shuttle Run 25ft. = 1 rep) 2 Wall Walks 4 Thrusters (95/65) 6 Box Jumpovers (24/20″)

*add 2 BSR each round

Tuesday Bodyweight EMOM 12 min EMOM 1.) 10 Burpees over Row 2.) 15/12 cal Row 3.) 10 Box Step Ups (24/20″) 4.) Rest Aerobic Power E10M x 3 rounds 400m Run 15/12cal Echo 200m Run

Wednesday Strength Back Squat 2 min AMRAP @88% Front Squat 2 min AMRAP @88% Metcon Complete for Time Buy in: 50 Wall Balls (20/14) -into 3 rounds of- 10 CTB 8 DB Bench (50/35) 6 Burpees to Target Buy out: 50 Wall Balls (20/14)

Thursday Bodyweight EMOM 15 min EMOM

1.) 50 Double Unders 2.) 12 Box Stepovers (24/20″) 3.) 6 Shuttle Runs 4.) 12/9 cal Echo Bike 5.) Rest Aerobic Capacity 8 RFT 12/9 cal Row 6 Burpee Box Jumpovers (24/20″) -directly into- 8 RFT 12/9 cal cal Echo 6 Shuttle Runs

Friday + Saturday TBD

     Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! Things have been going great here at CFS and we are pumped to see what the rest of the year holds for us here. Hands down it’s been a great Open season for us so far so next will be amazing. You guys be sure to stay as consistent as possible so that we can keep getting better and better and keep achieving these 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!