Hey guys,
It’s a beautiful Sunday as always here in Burlington, North Carolina, and it’s time for the CrossFit Simplicity Weekly Rundown! This is the part of our week where we reflect on how great last week was at the gym and check out all we have in store at CFS over the next 7 days. And it’s a lot! First off, Happy Father’s Day to all of our Dads here at the gym! We are so grateful for you guys and proud to have you! You guys have been absolutely crushing it in the gym lately and we couldn’t be more proud. Summer is a busy time but attendance has been great and we know you are working towards those goals. Let’s see how we are going to reach them this week…
- Bingo Night: It’s official, Bingo Night at CFS is here to stay! This was our second Bingo event in CFS history and it was awesome. We will be sure to bring this one back again in the future. Thank you so much to all you guys who came out and played with us!
- Grand Re-Opening: THIS Saturday at 9am we are having our first Bring A Friend Day and grand “re-opening” in the new home of CFS! It’s going to be a great time with lots of fun and fitness so be sure to invite your friends and join us in celebrating our new space! June 21st at 9am!
Monday:
Strength:
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
Metcon:
The Mule
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Burpee Pull Ups
(KG conv: 125/85)
Tuesday:
Gymnastics: Handstand Walk
Metcon:
Whipsnakes
Freedom (RX’d)
120 Double Unders
40 Alt Hang Dumbbell Snatch (50/35)
20 GHDs (Or V-Ups)
10 Wall Walks
20 GHDs (Or V-Ups)
40 Alt Hang Dumbbell Snatch (50/35)
120 Double Unders
(KG conv: 22.5/15)
Wednesday:
Strength:
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Metcon:
Waterdogs
Freedom (RX’d)
4 sets:
20/16 Calorie Air Bike
20 Goblet Squats (35/25)
20 Box Step Ups (20)
-rest 1:00 between sets-
(KG conv: 15/10)
Thursday:
Hammerheads
Freedom (RX’d)
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
Strength/Accessory:
Shock Method (Press)
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Friday:
Strength:
15:00 to Find
1RM Squat Snatch (build across sets)
Metcon:
Denver Outlaws
Freedom (RX’d)
5 Rounds
25 Wall Balls (20/14)
15 Toes to Bar
200m Run
(KG conv: 9/6)
Saturday: BRING A FRIEND DAY! CFS GRAND RE-OPENING! 9AM
Sunday:
Workout Option 1
Redwoods
Freedom (RX’d)
For Time:
100/80 Calorie Air Bike
100 Single Arm Dumbbell Push Press (50/35)
(KG conv: 22.5/15)
Workout Option 2
Recovery Workout
25 Min Zone 2 Run
-Directly into-
20-25 Min Zone 2 Seated Bike Erg
Well, that’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown! Again, Happy Father’s Day to all our dads here at the gym! We love you guys and hope you have the best day. It’s and important job and we know you guys are up to the task! I hope everyone is excited about our grand reopening bring a friend day event we are having this Saturday. Be sure to spread the word and come ready to have some fun and some great community as always! 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!
~Daniel
