CFS Weekly Rundown (4/15-4/20)

Hey guys,

        It has been a truly gorgeous Sunday here in Burlington North Carolina and we are excited for the CrossFit Simplicity Weekly Rundown! We have some awesome stuff planned this week as some of us take off into Quarterfinals! We are also in a bit of a transition. We will be switching over to a new phase once quarterfinals is wrapped up. This is going to be a great cycle with some really great progressions to get us to the next level. But more than all of that I would say the most important thing about this Rundown is the announcements. We have a ton of them! Lots of awesome stuff coming down the pipe for you all here at CFS….check it out below!

  • Bring A Friend Day: April 27th at 9am! This is going to be a great chance to bring your friends to check out a first time friendly CrossFit out here with your CFS family! We will also have some crew from the sock puppets joining us to help us get hype about our client. Appreciation event, Night at the Ballpark, June 21st!
  • GCA Mother’s Day 5k: We have a great opportunity for you guys to run fun 5k event at Grace Christian Academy! We have a group from the gym going Saturday morning at 9am! *ALSO when you register and send me a screenshot you’ll be entered to win a free pair of TYR trainers of your choosing!  I will email link to the registration as soon as we have one!
  • Memorial Day Murph: Monday May 27th at 8am and 9am
  • 8 o’clock Aero: Starting this Saturday, April 20th we’ll be having a new 8am aerobic class for those of your interested. There will still be a normal 9 AM class and you are welcome to attend either or both. Extra long aerobic work will be the focus for the 8 AM. In addition to that, for the next six weeks leading up to Murph, the 8 o’clock Aero class will serve as a Murph prep class that will be specifically designed to get you ready for the demands of Murph!
  • AMRAP for Autism: June 15th Save the date for this awesome event right here at CFS!
  • Night at the Ballpark: June 21st we are hosting a member appreciation event at the Burlington sock puppets stadium. We will have a private patio, drinks, and taco bar for you all. Closer to time we will send out an RSVP form because we do need exact numbers to know how many tickets and how much food they will be providing for us. This is an event for CrossFit Simplicity members and your family!


Back Squat 2:30 on for each 1:00 to change weights @90-86-82%
Front Squat 2:30 on for each 1:00 to change weights @90-86-82%
A1.) SB Bear Hug Carry x100′
A2.) Pushups x10 (add weight if needed)
A3.) Landmine Row x10
A4.) Good Morning x10
B1.) Sled Pull x50′
B2.) DB Push Press x10
B3.) Low Back Raise x10
B4.) DB Walking Lunge x50′ (suitcase carry)
12 min EMOM
1.) 10 Box Jumps (24/20″)
2.) 15/12 cal Row
3.) 200m Run
4.) Rest
2 rounds
2 min on, 3 min off
20/16 cal Row
Max Shuttle Runs
Score total shuttle runs completed
Goal: 12+
A. EMOM x10
1.) Burpee Box Jumpovers (24/20″) x8
2.) Push Jerk x2
B. 10×3 Squat Clean @135/95. 5 min cap
5 DB Thrusters (50/35)
10 TTB
15/12 cal Row
Score time to complete
Goal: sub 10 min
Cap: 15 min
3 rounds, rest 1:1 (moderate effort)
50 DU
10 Burpees
EMOM x20
1.) 100/80m Row + Max BJO (24/20″)
2.) 100/80m Ski + Max BJO (24/20″)
3.) 200/160m Bike + Max BJO (24/20″)
4.) 100m Run + Max BJO (24/20″)
5.) Rest
Score total BJO completed
Goal: 120+ reps


A. 10 min for max load
Deadlift x3
B. 1 min AMRAP Squat Snatch @135/95
-Rest 3 min-
1 min AMRAP Squat Snatch @95/65
DU – 5 min EMOM 1-30 reps
Pike Pushups 5 min EMOM 1-5 reps
Butterly PU 5 min EMOM 1-10 reps
A. 5 min EMOM Bench x2 + Row x3 same min
B. 5 min EMOM OHP x2+ Pull-ups x3 same min
EMOM x6 Rounds (24 minutes)
1. 8 Burpees to 6″ Target (pull up bar)
2. 10 C2B
3. 3 WW + 30 DU
4. 12/10 Cal Row
Score for completion.


     Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown. It’s going to be an awesome week as we build up to quarterfinals. Congratulations to all of our members who made it and everyone for their hard work in the Open. Regardless of if you are doing quarterfinals or not, we have some excellent programming in store, and a ton of events planned for the second quarter of the year, so we hope everyone is excited. I hope you all enjoyed this beautiful day and got plenty of rest, relaxation, and recovery so we can hit hard this week. See you in class!