Hey guys,
It’s time for another awesome week at CrossFit Simplicity! We’re rolling into the middle of July with some great energy, and we’re excited to see everyone showing up, putting in work, and growing as a community. The effort and consistency we’ve been seeing lately have been amazing—let’s keep building on that momentum. Whether you’re chasing goals, sweating out stress, or just showing up to move, your presence matters and it makes this place special.
Below is your weekly breakdown and some important announcements —get your minds right, stay consistent, and let’s crush it together.
- Night at the Ballpark: Friday, July 25th, we’ll be heading to the Greensboro Grasshoppers stadium for a community outing and we’d love you to join us! Tickets will be provided by CFS as long as you reserve them using our google form by July 20th! Link here: https://forms.gle/XDhYpMPSGaL5WHLo7
- Jimbo’s Fresh Fruit: Nothing says summer like some fresh fruit and Jimbo’s has you covered at CFS! Bowls in the white fridge at the gym. Payments can be made directly to Jimbo’s Fresh Fruit via CashApp, Venmo, or cash in the fridge envelope. Be sure to denote “CFS” if paying via Venmo or CashApp.
Monday:
Strength:3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-
Metcon:
Scoobs
Freedom (RX’d)
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
Tuesday:
Gymnastics: Handstand Work
Metcon:
Daphne’s Ladder
Freedom (RX’d)
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
(KG conv: 22.5/15 DB)
Wednesday:
Metcon:
Redbeard’s Ghost
Freedom (RX’d)
Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Strength:
Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
Thursday:
Strength:3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-
Metcon:
Shaggy Rogers
Freedom (RX’d)
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders
(KG conv: 22.5/15 DBs)
Friday:
Strength: 5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-
Metcon:
Freddy Jones
Freedom (RX’d)
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest to Bar)
(KG conv: 60/42.5 PS)
Saturday:
Larry – Partner Version
Freedom (RX’d)
Partner Version – “Larry”
21-18-15-12-9-6-3
Front Squats (135/95)
Synchro Bar-Facing Burpees
*200m Sandbag (80/50) Carry after each round (OR 150m Carry with (100/70) OR 150m Farmers Carry (2×50/35))
**Split reps as desired.
– Repeat from July 22,2023
(KG conv: 60/42.5 FrontSquat, 35/22.5 SandbagOption1, 45/32.5 SandbagOption2, 22.5/15 DBs)
Sunday:
Workout Option 1
Jeepers Creeper
Freedom (RX’d)
AMRAP15:
15 Wall Balls (20/14)
10 Box Step-Ups (24/20)
15 Abmat Sit-ups
10 Double DB Push Press (35/25)
(KG conv: 9/6 WB, 15/10 DBs)
Workout Option 2
Recovery Bike
Bike Erg or Air Bike
*If feeling good and wanting to work:
4 Sets
4:30 @20 Min Threshold Pace (pace you could hold for an hour)
3:30 Recovery Spin (Easy, Damper 2 on Bike Erg)
As always, keep showing up, keep supporting each other, and keep pushing toward your goals. This space thrives because of the energy, positivity, and dedication each of you brings through the door. Let’s continue to grow stronger—together. Let’s make this week count and have some fun while we’re at it! Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard. See you all in class!
~Daniel
