Hey guys,
It’s that glorious time of the week again. Time for the start of a new week at the gym and a new CrossFit Simplicity Weekly Rundown! It’s a rainy day but bright blue sky’s are on the horizon at CFS. First off a HUGE Happy Mother’s Day to all our moms! You guys are the reason we are here (quite literally) and we so much appreciate our moms and all you do. Way to be an example of a strong mom to your kids and prioritizing your health. Now we have some awesome workouts in store for everyone this week with lots of good variance and variety to keep you entertained and keep your muscles guessing! We also have some big announcements, so be sure to check those out below before jumping into the workouts.
- Community Events: We have a lot of great events for our CFS community! Monday May 26th is Memorial Day Murph at CFS so make sure you get in here on Monday for prep. June 13th is Bingo Night at the gym so spread the word and feel free to invite friends and family, and June 21st is our Grand Opening/Bring A Friend Day! Save the dates!!! You don’t want to miss these events!
- Happy Mother’s Day: We truly do appreciate all our CFS moms and hope you guys have the best day! You deserve it!
Monday:
Strength: 20 Rep Back Squat Cycle
Metcon:
Dazed and Confused
Freedom (RX’d)
20:00 AMRAP
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Tuesday:
Metcon:
McConaughey
Freedom (RX’d)
Teams of 2
300/240 Calorie Air Bike
-split as needed-
Strength/Accessory:
Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-
Wednesday:
Strength
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75%
-into-
3×3 Snatch Grip Deadlift (80-90%)
Metcon:
The Wedding Planner
Freedom (RX’d)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Thursday:
Alright, Alright, Alright
Freedom (RX’d)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
Mayhem Mini-Pump – Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
Friday:
Strength: Bench Press
Metcon:
Failure to Launch
Freedom (RX’d)
30 Shoulder to Overhead (95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead (115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (135/95)
10 Box Jump Overs (30/24)
(KG conv: 42.5/30, 52.5/37.5, 60/42.5)
Saturday:
Fool’s Gold
Freedom (RX’d)
Teams of 2
3 sets:
8:00 AMRAP
8x50ft Shuttle Runs (4 each/1:1)
16 Power Snatches (95/65) (split)
8 Synchro Toes to Bar
-rest 3:00 between sets-
(KG conv: 42.5/30 PS)
Sunday:
Workout Option 1
Just Keep Livin
Freedom (RX’d)
21-18-15-12-9-6
Burpee to Bar (6in)
50 Single Unders after each set
Workout Option 2
Recovery Workout
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 15 Sec Standing Sprint (Damper 10/8) followed by 45 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Z2 Seated
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! Happy Mother’s Day again to all our wonderful moms! We hope you guys had the best day and were celebrated like you deserve. Be sure to have a look at all the announcements and save those dates as we roll into summer and everyone gets busy. Now let’s get ready for a great week and get in here as much as possible so we can accomplish these goals. Enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we hit it hard this week. See you all in class!
~Daniel
