CFS Weekly Rundown (5/8-5/13)

Hey guys,

    It’s a gorgeous Sunday here in Burlington, North Carolina in time for the CrossFit Simplicity Weekly Rundown! We have an awesome week in store for you guys with some excellent lifting pieces and some great conditioning workouts as always. Workout theme this week is “Amazon” (the place, not the online giant) so nature fans perk up! We have an excellent monthly challenge going on right now in May so be sure to check the board and get in those daily calories on the bike for a chance at our monthly challenge prize. Now let’s have a look at the programming this week.


Week 7 (May 8th)
Tues: 3×1 Power Snatch (85-90% of Heavy Single), 3×3 OVHS (90%)
Thurs: 3×1 Clean (85-90% of Heavy Single), 3×3 CleanGrip Deadlifts (100%)
Fri: 1 Push Press x 1 Split Jerk x 5 Working Sets

**Show up focused and ready to work on those double lift day!


Let’s kick off with “Murph Prep Mondays.” Tuesday’s schedule may seem packed, but rest assured that everything flows seamlessly from strength training to the workout, allowing you to finish faster than you anticipate. Wednesday focuses on consistently pushing through the row to have enough time for maximum efforts. Get your quads and lungs ready for Thursday because it will be a fun day with the bar and bike. On Friday, we have planned a workout with “Toes to Ring” which is a smooth and flowing Every 2:00 metcon. This workout is designed to help you accomplish a lot of work within a reasonable timeframe. On Saturday, we have a solid partner workout that’s a throwback from last year and includes all the grunt work.

     That’s all she wrote for this week’s CrossFit Simplicity Weekly Rundown! It’s looking like it’s going to be a great week here in the gym and we can’t wait to hit it hard with you guys! So grateful for each and everyone of you being a part of this amazing community, and it is an honor and a joy to work with you all! The working out is great but it’s the people that keep us coming back day after day. We hope you all are excited for this week and ready to put in some quality work. 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!