Hey guys,
It’s Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We have had an epic March with lots of amazing changes and upgrades to our CFS community. Now we are officially settled in to our new space and ready to dive into an April and what’s sure to be an amazing spring at Simplicity. we have an awesome week of programming ahead of you guys with some great fitness and we hope a lot of fun. We are already enjoying this cycle after the Open and we are looking forward to getting better and improving every week! Let’s jump into it and see specifically what’s in store for us over the next few days!
- Access/Doors: We are loving our new set up, and especially the ability to offer you guys 24/7 access to the gym with a key fob! If you’re interested in this remember to reach out to me and I can set it up on your membership for $20 a month. That being said, we are all getting used to the system and I have scheduled it to remotely unlock and lock during class times. However, if you ever find yourself outside the gym before class and unable to get in, feel free to shoot me a call or a text and we will get you inside ASAP! 336-516-3735
- Grand Opening: Now that we are officially moved in and have our sign above the building. We are working on planning a fun event to announce our grand opening to the rest of the world! Be on the lookout for details!
Monday:
Gymnastics: Ring dips strength work.
Metcon:
Dexter
Freedom (RX’d)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks
Tuesday:
Strength: Back Squat
Metcon:
Dee Dee
Freedom (RX’d)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-
(KG conv: 52.5/37.5 FS)
Wednesday:
Manark
Freedom (RX’d)
5x50ft Shuttle Runs
10 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
* Each shuttle run rep is 25 feet down + 25 feet back.
Strength Accessory: Turkish Get-up work
Thursday:
Strength: Bench Press
Metcon:
Agent Honeydew
Freedom (RX’d)
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (35s/25s)
(KG conv: 15/10 DBs)
Friday:
Strength:
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
Metcon:
Action Hank
Freedom (RX’d)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)
(KG conv: 85/57.5 DL)
Saturday:
Mayhem for Freedom
Freedom (RX’d)
For time:
1380m Row
78 Double Unders
60 Toes to Bar
78 Double Unders
35 Lateral Burpee Box Jump Over
78 Double Unders
63 Push Ups
78 Double Unders
Sunday:
Workout Option 1
Lalavava
Freedom (RX’d)
21-18-15-12-9-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 16-14-12-10-8-6
Workout Option 2
Recovery Workout
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 8 Sec Standing Sprint (Damper 10/8) followed by 52 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Zone2 Seated
Well, that’s all we’ve got for this week’s edition off the CrossFit Simplicity Weekly Rundown! It’s definitely a good one and we hope you all are excited to get in here and get in some quality work. It feels like spring is upon us and we cannot wait to enjoy it with you guys here in our new spot! Before you know it Murph will be here and then a summer full of Simplicity, so stay committed and let’s get these results while the getting is good! I hope everyone has had an amazing weekend and gotten plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
~Daniel
