Hey guys,
Happy Sunday from Burlington North Carolina, and welcome to the CrossFit Simplicity Weekly Rundown! This one is going to be packed with epic workouts and community details so be sure to check it out and start getting excited for this week as well as this summer at Simplicity! As I mentioned, we have some great workouts coming up this week with lots of strength, work and conditioning work to get you headed in the right direction of reaching your goals. Now let’s check out a few announcements and then dive in.
- GCA 5K: Thank you guys so much for coming out to the 5K event for us on Saturday. We had an awesome time hanging out with you guys. Congrats to Andi, Gabby, and Kory for getting podium finishes, and to everyone at CrossFit Simplicity because we won the largest team award!
- Community Events: We have a lot of great events for our CFS community! Monday May 26th is Memorial Day Murph at CFS. June 13th is Bingo Night at the gym, and June 21st is our Grand Opening/Bring A Friend Day! Save the date!!!
- Tri-Annual Facility/Maintenance Fee: Every Jan, May, and Sept we bill each member for $25. That means you will see this charge on your account this week. This fee goes towards keeping up with, and replacing our equipment, as well as purchasing new equipment and making sure that we have everything we need to offer you guys a great gym without having to constantly increase monthly rates. Let us know if you have any questions.
Monday:
Strength: 20 Rep Back Squat
Metcon:
Ricky Bobby
Freedom (RX’d)
Every 7:00 (3 sets)
300m Run
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run
Tuesday:
Strength:
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Jerk @75%
-into-
3×3 Jerk Balance (Light, skill work)
Metcon:
Talladega Nights
Freedom (RX’d)
40-30-20
GHDs (Or V-Ups)
Box Jump Overs (20)
Wednesday:
Gymnastics: Rope Climbs and Strict Pull-ups
Metcon:
Cal Naughton Jr
Freedom (RX’d)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-
Thursday:
Strength: Bench Press
Metcon:
Talladega Superspeedway
Freedom (RX’d)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Friday:
Metcon:
“If you ain’t first, you’re last.”
Freedom (RX’d)
For Time:
15 Clean and Jerks (155/105)
90 Wall Balls (20/14)
15 Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)
Strength/Accessory:
Turkish Get Up
Saturday:
Metcon:
“Shake and Bake!”
Freedom (RX’d)
Teams of 2
50 Synchro V-Ups
-into-
5 Rounds
Partner 1:
300/250m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×50/35)
*Switch when both are completed
-into-
50 Synchro V-Ups
(KG conv: 22.5/15 DBs)
Sunday:
Workout Option 1
Texas Ranger Bobby
Freedom (RX’d)
800m Farmer Carry (35s/25s)
-Every 1:00 (including 0:00) perform 5 Burpees-
(KG conv: 15s/10s)
Workout Option 2
Recovery Workout
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Zone 2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 12 Sec hard followed by 48 sec easy.
-then-
10-15 Min Zone 2
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown! Turned out to be an absolutely gorgeous day here in Burlington and we can’t wait to have an amazing week with you guys. The atmosphere and environment in the gym is phenomenal right now and we are loving every second of it… It’s all because of you guys! Thank you so much for choosing to be part of this awesome community. We are humbled And grateful for the opportunity to serve you guys. Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!
