CFS Weekly Rundown (5/6-5/11)

Hey guys,

     It’s that special time of the week where we drop the CrossFit Simplicity Weekly Rundown! We have an awesome week ahead for you guys and I am extremely excited about what the NBD fitness guys have put together for the next 12 weeks of our programming. Base Camp 2.0 is going to be exactly what we need to keep pushing to the next level in our fitness and our results. Control what you can control, your attendance, your attitude, and your effort…your coaches and programming will take care of the rest! We are going to have some great days here in the gym, so be sure to get in here this first week and start building on your success until the next open. We also have some great events coming up so check the announcements below and then see what we have in store for your fitness this week.

  • 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!


Back Squat APRE 10
Strict Press 3×5 @75%+
Deadlift 6×3 EMOM
HSPU, WB, PU 1 x max
Weakness Work
DU -10 min EMOM, 5-10 reps per min
SHSPU – DBL KB Z Press 3×6-8
PU – Box butterfly drills 3 x 5/5/3
UB/LB/Core Accessory
2×8 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 AMRAP (moderate effort)
5 Box Jumps (30/24″)
10 Lateral Burpees over Bar
15/12 cal Echo
Aerobic Power
20/16 cal For Time. Rest 5 between
Score total working time across all 4 machines
Goal: sub 4 min
Machine Progression
2000m Row time trial (only if you missed time trial last week)
Run Program
10 sets
:60 @RPE7
:60 @RPE3
No rest between sets
Snatch Grip Sotts Press 3×3
Snatch 3×3
DU 10×10
SHSPU 10×2
BMU 10×1
Expanding EMOM For Time
1.) 10 Thrusters (95/65)
2+.) 10/15 burpees
3.) 6 Ring Dips
4.) 5 SB over Shoulder (100/50)
*Go until 75 burpees complete. Add extra min of work every time 15 complete in a minute. Min. work requirement = 10
Score time to complete 75 Burpees.
Goal: sub 18 min
Cap: 23 min
Grunt/Grip Accessory
2 rounds, rest 3 between
A1.) SB Bear Hug Hold x 1 min
A2.) Sled Push x50′
A3.) Barbell Zercher Carry x50′
A4.) Sled Pull x50′
A5.) Jerry Can Carry x100′
Weakness Work
DU – 2 x max unbroken. Full recovery between sets
Backpack SHSPU 3×2-8
Strict Pull-ups 10-8-6×2
Aerobic Prep
12 min EMOM
1.) 10 Lateral Burpee over Bar
2.) 12/10 cal Ski
3.) 10 Box Jumpover (24/20″)
4.) Rest
Aerobic Capacity
28 min AMRAP
7:00 Echo cals
7:00 Row cals
7:00 Bike erg cals
7:00 Ski cals
Score total calories completed
Goal: 308+ calories total
Machine Progression
4 rounds
4 on, 2 off. Score avg pace per round
Run Program
5 sets
1:15 @RPE 7
:30 @RPE 3
:15 @RPE 9
Rest 4 min between sets
Front Squat APRE 10
Bench Press 3×5 @75%+
Wall Walk 3×3 with :04 hold each rep
Strict TTB 4×2-10
GHD w/ 3ct. pause at parallel 4×5-10
Weakness Work
DU – 5 min EMOM, 5-10 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- 2×6
Tall Jerk- 2×6
Complex- w/ 2s pause per position
3×1 Squat Clean + PJ + H Sq Clean + SJ
Pause at knee on cleans, in hole, in jerk catch
3 on, 2 off x 3 rounds
8 Burpees to 6″ Target
6 D-DB Box Stepovers (50/35s on 24/20″ box)
4 D-DB Hang Clean and Jerks (50/35s)
Max rope climbs in remaining time
Score total rope climbs completed per round
Goal per round: 2+

       Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown. It’s a little dreary outside today but inside the gym is about to be absolutely electric for the next 12 weeks. Remember that you have some awesome optional accessory work that’s going to be programmed outside of class as well if you need to work on developing more strength, gymnastics, or running/rowing. Be sure to take advantage of this on the days when time allows and you will definitely see some big improvements. We have a great opportunity here to learn from this last Open and keep pushing to develop our fitness and skills. For most of us, CrossFit is just a fun hobby that we enjoy, and use to stay in shape and improve our quality of life. But why not have some personal success along the way! I believe our programming is setting us up to do just that. So show up consistently and ready to work and we will have a lot of fun. 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!