Hey guys,
It’s a beautiful North Carolina Sunday here in Burlington and it’s time for the CrossFit Simplicity Weekly Rundown! In this edition we are closing out the month of June and stepping right into July. I always love these times as the year marches on and we continue to be consistent and committed to the gym. This is the key to seeing results and maintaining our fitness over the long haul. We don’t need drastic overnight results, we need to continually move forward in the right direction at a smooth and consistent pace. The goal is long term fitness! With that said, let’s move right along through this Rundown!
- Survey Results: Thank you to everyone who filled out our recent member survey — your feedback was honest, thoughtful, and incredibly helpful. We read every comment, and we’re excited to share what we learned and how we’re acting on it. Be on the lookout for an email this week!
- Next Community Event: Our next CFS Community outing will be July 25th and we’ll be heading to a Greensboro Grasshoppers game! Save the date!
- July 4th: We will have one class on Friday July 4th at 9am and then will be the rest of the day for the holiday! Go America!
Monday:
Strength:
4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
-complete 1 set every 1:30-2:00-
Metcon:
5 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)
(KG conv: 22.5/15 DBs)
Tuesday:
Strength:
4 sets
2 Deadlift @88% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Metcon:
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
Wednesday:
Metcon:
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
Strength:
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Thursday:
Gymnastics: Handstand Walk Practice
Metcon:
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Friday:
Strength:
4 sets
2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
Metcon:
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Saturday:
Metcon:
Teams of 2
Every 12:00 (3 sets)
150ft Sandbag Carry (150/100)
20 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (150/100)
20 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (150/100)
20 Burpee Box Get Overs (30/24)
150ft Sandbag Carry (150/100)
All reps are shared, with one partner working at a time.
* Sub Double Dumbbell Power Cleans (2×70/50) for the Sandbag Cleans and Farmers Carry for the Sandbag Carry, if needed
(KG conv: 70/45 Sandbag, 32.5/22.5 DBs)
Sunday:
Option 1:
2 sets:
21-15-9
Kettlebell Swings (53/35)
15-12-9
Ring Dips
-rest 1:1 between sets-
(KG conv: 24/16 KBS)
Option 2:
Perform on any machine (or run):
Warm Up
4 Sets
2 Min at RPE3
10 Sec at RPE9
*No rest between reps or sets.
-Rest 3 Min-
Main Workout
1:20 at RPE8, 1 Min at RPE1-2
1:40 at RPE7, 1 Min at RPE1-2
2:00 at RPE6, 1 Min at RPE1-2
2:20 at RPE5, 1 Min at RPE1-2
2:00 at RPE6, 1 Min at RPE1-2
1:40 at RPE7, 1 Min at RPE1-2
1:20 at RPE8, 1 Min at RPE1-2
Well, that’s all we’ve got for this installment of the CrossFit Simplicity Weekly Rundown. Thank you all for joining us and thank you especially for being a part of this gym. We know there are a lot of gyms in Burlington and we appreciate you guys choosing to work out with us here at CFS! This community truly is amazing and we are thrilled to be a part of it with you all. I know we are going to have another great week. 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
