CFS Weekly Rundown (5/13-5/18)

Hey moms,

       Happy Mother’s Day from all of us here at CrossFit Simplicity! We are SO thankful for all you strong, and beautiful moms! It’s a gorgeous Sunday here in Burlington North Carolina and it’s time for the CFS Weekly Rundown. We have some awesome programming going on right now for you guys as we get into week two of “Basecamp 2.0” with NBD Fitness.  This week is going to be excellent with some really amazing strength work, some great gymnastics, and (as always) some ever important aerobic work! Remember that we have really beneficial optional accessory work including bodybuilding, gymnastics, and a running and rowing progression. You guys really need to be taking advantage of this programming when you have the extra time outside of class and you’ll surely see the benefits! Now let’s crack into things…

  • GCA Mother’s Day 5K: We had a great time with you all who showed up to run with us! Congrats to Serena for winning the women’s overall 1st place, JV Blackwell for winning first place in his age division, and also to Brandon Barbour, Ben Brucato, and Ben Watkins, and (Me) for winning 1st place in the CrossFit division! CrossFit Simplicity really showed out! (Ben Watkins won the drawing for a free pair of TYR shoes for signed up!)
  • AMRAP For Autism: June 15th here at CFS!!! This is a GREAT cause! See the flyers around the gym for the sign up details! Our goal is to raise $1500+ for our local charity this year!
  • Memorial Day Murph: Heats at 8am and 9am May 27th! (Don’t forget to hit our Murph prep classes Saturday mornings at 8am!)
  • 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!
Strict Press APRE 10
Deadlift 3×5 @75%+
Back Squat 6×3 EMOM
SHSPU, TTB, RC 1xmax
Weakness Work
DU – 8 min EMOM, 6-12 reps per min
SHSPU – DBL KB Z Press 3×6-8
PU – Box butterfly drills 3 x 5/5/3
UB/LB/Core Accessory
2×10 all
A1.) Push Press
A3.) Ab Wheel
B1.) Pendlay Row
B2.) Back Rack Reverse Lunge
B3.) DB Side Bend
C1.) Push Up
C2.) Strict Pull-ups
C3.) Dip
C4.) DB Curl


Aerobic Prep
15 min EMOM
1.) 12/10 cal Bike Erg
2.) 200m Run
3.) 10 Box Stepover (24/20″)
4.) 30 Crossover SU
5.) Rest
Aerobic Power
10 – 8 – 6
Shuttle Runs
Burpee Box Jumpover (24/20″)
Score time to complete
Goal: sub 6 min
Cap: 8 min
Machine Progression
4 rounds
4 on, 2 off. Score avg pace per round
Run Program
2 sets
3 rounds of 1:30 @RPE 7, 3:30 @ RPE 3
Rest 2 min between sets
Snatch Grip Sotts Press 2×6
3×1 Snatch + SB + H Snatch + OHS
Pause at knee on snatch and in hole on snatch, SB, and OHS
WW 10×1
WB 10×5
Death by EMOM – High Score Wins
1.) 18/13 cal Row
2.) 12 KB Swing (53/35)
3.) 6 Burpee Pull-ups
Score total rounds + reps completed (each working minute = 1 round)
Goal: 7+ rounds
Grunt/Grip Accessory
2 rounds, rest 3 between
A1.) Barbell Zercher Hold x 1 min
A2.) Sled Push x50′
A3.) SB Bear Hug Carry x100′
A4.) Sled Pull (arm over arm) x50′
A5.) KB Farmers Hold x 1 min
Weakness Work
DU – 50 reps in as few sets as possible
Backpack SHSPU 3×2-8
Strict Pull-ups 8-6-4×2
Aerobic Prep
E2M x 6 rounds (moderate effort)
10/8 cal Row
6 Box Jumpovers (24/20″)
Aerobic Capacity
14 min AMRAP
500m Row
50 Crossovers
Score total reps completed. Every 10m on row = 1 rep
One full round = 100 reps
Goal: 450/420+ reps
Machine Progression
3 rounds
6 on, 3 off. Score avg pace per round
Run Program
5 sets
4 rounds of :45 @RPE 8, 1:15 @RPE 3
Rest 5 min between sets
Bench Press APRE 10
RDL 3×5 @75%+
Front Squat 6×3 EMOM
HSW EMOM x 5: 5-15′
Heavy DU 10×10
Strict PU 3×4-6 (weighted if possible)
Weakness Work
DU – 5 min EMOM, 6-12 reps per min
5 ct. ecc. only SHSPU 4×2 SUPERSET pike pushup 4×1-5
Butterfly PU 5 min EMOM 2-10 reps
Clean Grip Sotts Press 3×3
Tall Jerk 3×3
Clean and Jerk 3×3
Hang Power Snatch (75/55)
Bar Facing Bupees
Score time to complete
Goal: sub 12 min
Cap: 16 min

     Well, that’s all we’ve got today for this edition of the CrossFit Simplicity Weekly Rundown! I love this place! Guys I am so excited about our community, our programming, our summer activities, just the gym in general! We have such a great group of people right now who are positive and dedicated and it’s really showing in the vibe around the gym and the results you guys are getting. Remember to keep the hard work and dedication and stay as committed as possible. Consistency is the key to results! Now enjoy your day all you moms and everyone get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!