CFS Weekly Rundown (4/8-4/13)

Hey guys,

       It’s a beautiful Sunday here in Burlington, North Carolina, and time for the CrossFit Simplicity Weekly Rundown! We have an awesome week of programming ahead and we hope you guys really enjoyed our mock quarterfinals week that we just finished up! This was an awesome chance for you guys to get a little taste of what quarterfinals might be like for you in the future and to have a little fun. We are back on our normal programming this week and we have lots of great fitness in store for you guys. Remember that we will be moving into some more skills progression work as well as keeping up our lifting and conditioning. Altogether, it’s going to be an awesome week and we are glad you guys are here for it! Let’s jump in.

  • AMRAP for Autism: Last year, we had an amazing time with you guys hosting the AMRAP for Autism event here at CrossFit Simplicity. We raise over $1000 for a local special needs organization, and over $1000 for the national autism foundation. We are going to partner up with these guys again and put on another event this May so get excited!
  • Bring A Friend Day: It’s been long enough since our last Bring A Friend Day, so we’ll be holding on at the end of April! In the meantime, if you have a friend that you think would enjoy CrossFit Simplicity, feel free to reach out to Daniel directly and we can find a time to get them in here to try out of class!


Squat Snatch: 2:30 on for each 1:00 to change weights @90-86-82%
Deadlift 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 AMRAP (moderate effort)
6 Burpees to Target
8 Box Jumpovers (24/20″)
48 Crossover SU
EMOM until failure
8/6 cal Echo
8 BJO (24/20″)
10 min cap
A. EMOM x10
1.) Burpees to Target x10
2.) Front Squat x2
B. 10×3 Back Squat FT @185/125 (5 min cap)
15 min AMRAP
50 Crossovers
10 Burpee Pull-ups
50 DU
5 Devil’s Press (50/35)


E4M x 3 rounds (moderate effort)
12/10 cal Row
12 Box Jumps (24/20″)
Echo Bike in remaining time
4-3-1×3 rounds
4 min Row easy effort
3 min Echo moderate effort
1 min BBJO (24/20″)


A. 10 min for max load
Push Jerk + Split Jerk
B. 1 min AMRAP Squat Cleans @185/125
-Rest 3 min-
1 min AMRAP Squat Cleans @135/95


A. Bench 3×6 w/ Barbell Row 3×6
B. OHP 3×6 w/ Pull-ups 3×6
EMOM x5 rounds (20 minutes)
1. 2 Rope Climbs
2. 15 TTB
3. 10 OHS @95/65
4. 5 or 3 Wall Walks
5a. If 5 – rest
5b. If 3 – 15/12 cal Row

     Well, that’s all we’ve got for this week’s edition of the CrossFit Simplicity Weekly Rundown! I think it’s going to be a beautiful week here at CrossFit Simplicity inside and outside the gym. Temperatures are warming up and the programming is as well! There is never been a better time to improve your fitness, make some friendships, and have a little fun. We are so grateful for each one of you guys that are part of our community and we appreciate you all so much! I hope everyone has had an amazing weekend and gets plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class!