CFS Weekly Rundown (4/29-5/4)

Hey guys,

      It’s a gorgeous Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! Welcome to the layout of CFS as it pertains to your workouts this week. We are just wrapping up our last cycle and are about start our new “basecamp” phase after one week of testing. Here’s a quick overview:

Basecamp/Test week: Basecamp 2.0, our offseason program, will officially begin next Monday (5/6). This week, we will hit some baseline testing / assessments to help dictate individual focus for the next few months of training. In Basecamp, we will provide daily optional after class work – strength accessories / bodybuilding, gymnastics progressions, machine progressions, and running program. Using these tests, the information you gleaned from the Open and QF, and your own individual goals should direct you toward your own priorities as we begin our next phase of programming. Get ready!

  • Bring A Friend Day: WOW! We had an awesome time with you and your friends on Saturday. Thank you all so much for coming out to join us and bringing your friends. With the start of our new Basecamp cycle this is an excellent time to get a new friend into the gym, and to start progressing!
  • 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!  Check the link:
  • Memorial Day Murph: Monday May 27th at 8am and 9am
  • 8 o’clock Aero: Saturday at 8am! Murph Prep!
  • 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!


10 minutes for each to build to a heavy single: Snatch

Split Jerk

Back Squat

1 max unbroken set of:




Prep Workout

NBD Benchmark – Max Outputs

:30 of work for max reps of

Double Unders

Bar Facing Burpees

Box Jumpovers (24/20″)


Rest 3 min between movements


10 minutes for each to build to a heavy single:

Overhead Squat

Push Press


1 max unbroken set of:

Bar Muscle Up

Handstand Push-up


Prep workout

2k Row for Time


10 minutes for each to build to a heavy single:


Front Squat


1 max unbroken set of:

Wall Balls (20/14)

Rope Climb

Chest to Bar


10 minutes for each to build to a heavy single:

Bench Press Strict Pull-up (weighted)

Shoulder Press


10 minute Echo bike for max calories

     So long and good night! That’s all we have for this week’s edition of the CrossFit Simplicity Weekly Rundown. It’s such a great time to be at CFS with all we have going on inside and outside the gym right now. Some epic programming coming down the pipe and some awesome events coming up for you all in our community. I hope you’ll all will save the dates and be in attendance with this great group. Now, enjoy what’s left of this spring Sunday and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!