CFS Weekly Rundown (6/17-6/22)

Hey guys,

      Happy Father’s Day to all of our CFS dads! We love and appreciate you guys so much! Thank you for being a part of our community and setting a great example of taking care of your fitness! It’s a beautiful Sunday here in Burlington North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! You guys really crushed it last week and I know this week will be no different. We’ve got some great pieces of fitness lined up for class and some excellent accessory work so get in here as much as possible to take advantage of all this programming!

  • Night at the Ballpark: This Friday is our CFS member appreciation night at the Sock Puppets ballpark! We are so excited to have you guys out for a night of summertime baseball fun. This is an event for CFS members and your family to enjoy. Tickets will be at will call so all you have to do is show up to the ballpark and let them know you are with us! We will have a taco bar and drinks for you guys and our own designated area. We hope you can make it this Friday night to hang out with us!
  • AMRAP for Autism: Thank you to everyone who came out and donated to our A4A event this year! We had a lot of fun and raised a lot of support for this great cause. We will definitely be doing this again next year!



Back Squat APRE 6

Strict Press 5×3 @85%+

Deadlift 6×3 EMOM


WW 1 min AMAP


Weakness Work

DU – 150% of max set for time. Sets/reps open. 4 min time cap

Barbell Z Press 3×3-5

Butterfly Day 1 – 5 min EMOM 5-10 reps

UB/LB/Core Accessory

2×12 all

A1.) Barbell Z Press

A2.) SL DB Glute Bridge

A3.) High Plank

B1.) Barbell Row

B2.) Barbell Split Squat

B3.) GHD Side Bend

C1.) DB Bench

C2.) Chin Ups

C3.) Ring Dip

C4.) EZ Bar Curl


Aerobic Prep

E5M x 3 rounds (moderate effort)

200/150m Bike Erg

5 Burpee Shuttle Runs

10 Box Jumpovers (24/20″)

Aerobic Power

x4 rounds with 5 min rest between

20/16 cal Row

Score time to complete each round

Goal: sub 1 min per round

Cap: 1:30 per round

Machine Progression

6 rounds

3 on, 2 off. Score avg pace per round

Run Program

20 min run @ RPE 3

Min 5-7, 10-12, 15-17 run @ RPE 8

-Rest 3 min-

15 min run @ RPE 3

Min 4-5:30, 8-9:30, 12-13:30 run @ RPE 8

-Rest 3 min-

10 min run @ RPE 3

Min 3-4, Min 6-7, Min 9-10 run @ RPE 8



Snatch Grip Sotts Press 5×1

Snatch 5×1


HSW 8×6′

PU 8×6

RC 4×2, 3×1


16 min EMOM (4 rounds)

1.) 2 Rope Climbs

2.) 8 DB Snatch (50/35) + 8 Burpees over DB

3.) 8 CTB

4.) 3 Wall Walks

Score for completion

Grunt/Grip Accessory

2 rounds, rest 3 between

A1.) Zercher Carry x50′

A2.) SB Cleans to Shoulder x 10

A3.) Sled Pull x 50′

A4.) KB Farmers Carry x 200m


Aerobic Prep

12 min EMOM

1.) 5 Box Getover (48/40″)

2.) 10 Burpee to Target

3.) 12/10 cal Echo

4.) Rest

Aerobic Capacity

24 min AMRAP

15/12 cal Echo

400m Run

Score total rounds + reps completed

Goal: 6+ rounds

Machine Progression

4 rounds

5 on, 3 off. Score avg pace per round

Run Program

5 sets

3 min @ RPE 5

3 min @ RPE 3

No rest between



Front Squat APRE 6

Bench Press 5×3 @85%+



HSPU Deficit 4×4-6 up to 7″ BW, then add weight

WB 8×5 heavy

BMU EMOM x 6: 1-5 reps

Weakness Work

DU – 100 reps in as few sets as possible

SHSPU E30s x10 1-5

Butterfly PU 10-8-6-4-2 must break



Clean Grip Sotts Press- 3×4

Tall Jerk- 3×4

Complex- w/ 3s ecc per position

4×1 Clean DL + Clean + PJ + H Sq Clean + SJ

Ecc on Clean, PJ, Sq Clean, SJ lower, Pause Catch all


14 min AMRAP


8 KB Goblet Squat (53/35)

32 DU

Score total rounds + reps completed

Goal: 6+ rounds

     Well, that’s all we’ve got for this beautiful Father’s Day Rundown! It’s going to be a great week at CrossFit Simplicity and we hope to see you all there. Once again, happy Father’s Day to all of our CFS dad’s out there. You guys are crushing it, so keep up the hard work inside and outside the gym. We appreciate all you do! I know this summer is flying by already so everyone hang in there and try to get into the gym as consistently as possible. It’s the consistent, habitual things we do that will produce results for us in the long run. Stay focused and have 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!