CFS Weekly Rundown (3/25-3/30)

Hey guys,

       It’s time for the CrossFit Simplicity Weekly Rundown! It’s a beautiful Sunday here in Burlington North Carolina and we have an awesome week of programming ahead of us! Once again, great job on the Open this year! You guys really stepped into this one and killed it. And congrats to all you guys moving on to Quarter Finals this year as well! Our programming is going to be shifting a bit after the Open and starting in April we’ll be heavily emphasizing skills progressions so be sure to be diligent during these sessions so that we can get the most out of them. This is a chance to get to work on the skills that might have given you trouble this year during the Open! Along with this we’ll be getting in more strength work, without sacrificing our conditioning so get excited! Now let’s check out the week ahead at CFS.

2024 CFS Open Winners:

Male Rx: Nick Boudreau

Female Rx: Rhian Brinskele

Male Scaled: Chandler Cox

Female Scaled: Kelly McCluskey

Rookie Male: Mike Barnes

Rookie Female: Mandy Foster



Back Squat 2:30 on for each 1:00 to change weights @88-84-80%
Front Squat 2:30 on for each 1:00 to change weights @88-84-80%
2 rounds each:
A1.) Sled Push x50′
A2.) DB Bench x10
A3.) DB Row x10/side
A4.) DBL DB RDL x10
B1.) SB Clean to Shoulder x5
B2.) DB Z-Press x10
B3.) Banded Lat Pullover x10
B4.) DB Goblet Squat x10
15 min EMOM
1.) 12/10 cal Echo
2.) 50 DU
3.) 10 Line Facing Burpees
4.) 5 Shuttle Runs
5.) Rest
2 RFT. 2:30 cap, rest 6 between
24/20 cal Echo
16 Line Facing Burpees
-after 2nd rest-
24/20 cal Echo for time
A. EMOM x10
1.) Box Jumpovers (24/20″) x10
2.) Squat Clean x2
B. 10×3 Push Jerk @95/65. 5 min cap
10 OHS (95/65)
3 rounds (moderate effort)
10/8 cal Row
200m Run
10/8 cal Echo
For time
150/120 cal Row
100/80 cal Echo
A. 10 min for max load
High Hang + Hang + Squat Snatch
B. 1 min AMRAP Deadlifts @275/205
-Rest 3 min-
1 min AMRAP Deadlifts @225/155
100 DU for time. Sets / reps open.
25 Pull-ups for time. Sets / reps open.
15 SHSPU for time. Sets / reps open.
A. 5 min EMOM Bench x2 + Row x3 same min
B. 5 min EMOM OHP x2+ Pull-ups x3 same min
EMOM x5 rounds (30 minutes)
1. 6 DB Box Step Overs @50’s/35’s
2. 12 GHD
3. 5 BMU + 5 SHSPU AMRAP (pick up where you left off)
4. :30 DBL DB OH Hold @50’s/35’s
5. 6 DB Thrusters @50’s/35’s
6. 10 Box Jump Overs @24/20″


Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! This is going to be a great week for fitness and friends at CFS. We have lots of work to do to prepare for the Open next year so let’s get after it early. Remember to be consistent and get to class as much as possible. We have some awesome programming from the NBD guys but we still have to show up regularly and put in the work each and every day so let’s get after it! Now I hope you all enjoy the rest of the weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!