Hey guys,
It’s a beautiful Sunday here in Burlington, North Carolina and it’s time for the CrossFit Simplicity Weekly Rundown! We hope everyone made it through Debby unscathed and we appreciate you all being understanding and bearing with us and our water issues at the gym. Hopefully we are back to normal for a while! We have a great week ahead for you guys as always and lots of awesome training to get us where we need to be in our fitness goals. Remember to get in here as consistently as possible so we can make the most of how this program progresses and builds on itself. Now check out a few announcements and then we will dive right into the week.
- Trivia Night at CFS: We are pumped for trivia night at CFS! This is September ! Teams of no more than 6 people (could be less) and you can invite whoever you’d like. We want this to be a fun night for all. We’ll have some general snacks but feel free to bring drinks or whatever you’d like. We’ll have prizes for the winners!
- Washing Machine: Just want to give a big shoutout to Brandon Porterfield for coming and fixing our washing machine! He’s been a long time CFS member and is also the Appliance Doctor and can be reached at: 336-260-2491 if you need service of your own! Thanks Brandon!
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Monday |
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Strength |
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Back Squat – 3×5-C |
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Strict Press – 5×2 Dyn |
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DL 1×20 |
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Gymnastics |
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1xmax SHSPU |
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1xmax TTB |
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1 min AMAP RC |
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Accessories |
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Dips 2×10 |
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SL DB RDL 2×10/side |
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Hollow Hold 2xALAP |
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Aerobic Prep |
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12 min EMOM |
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1.) 8 Box Jumps (24/20″) |
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2.) 40 Crossover Single Unders |
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3.) 8 Burpee Box Stepovers (24/20″) |
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4.) Rest |
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Aerobic Power |
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8 min AMRAP |
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4 Box Jumps (30/24″) |
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8 Bar Facing Burpees |
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32 DU |
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Score total rounds + reps completed |
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Goal: 4+ rounds |
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Wednesday |
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Strength |
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A1.) Snatch Pull + Floating Snatch Pull 3×5 (1+4) A2.) Heaving Snatch Balance 3×3 |
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B1.) High Hang Snatch 3×2 |
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Engine EMOM |
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5 rounds (20 minutes) |
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1. 3 WW |
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2. 12 Wall Balls (30/20) |
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3. 6 Ring Dips |
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4. 12/10 Cal Echo |
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Dealer’s Choice EMOM: prescribed reps are the minimum work requirement. |
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For the first round, you will complete the prescribed rep count for each movement. |
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Every round after round 1, you will pick one movement and complete it for max reps. |
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Continue in this fashion until you have completed max reps for all movements. |
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Your score will be the sum of all max reps completed after the minimum work requirement. |
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Goal: 24/20+ reps |
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3 extra wall walks, 3 WBs, 6 ring dips, 12/10 cal Echo |
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Thursday |
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Aerobic Prep |
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Chipper (moderate effort) |
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400m Run |
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20/16 cal Echo |
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200m Run |
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10/8 cal Echo |
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Time cap: 8 min |
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Aerobic Capacity |
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x4 rounds |
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400m run |
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20/16 cal Echo |
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Goal = sub 14 |
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Cap = 18 |
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Every additional rep remaining after cap = 1 second |
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Every 100m = 1 rep |
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Friday |
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Strength |
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FrontSquat – 3×5-C |
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BenchPress – 5×2 Dyn |
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RDL 1×20 |
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Gymnastics |
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WW 4×1-5, +1 WFSHSPU each rep |
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GHD 4×5-10 w/ MB |
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Accessories |
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Strict Pullup 2×10 |
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DB RFESS 2×10/side |
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DB Side Bend 2×10/side |
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Saturday |
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Strength |
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E2M x3 rounds: Broad Jump x2 Muscle Clean + Front Squat + CG Sotts Press + Tall Jerk x3 (full complex = 1 rep) |
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Clean and Jerk clusters 3×3 (e20s) |
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Metcon |
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With a partner, complete AMRAP in 20 minutes |
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Buy-in: 3k/2400m Row |
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In remaining time, AMRAP of: |
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10 Burpees over Rower |
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5 HSPU |
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10 Burpees over Rower |
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5 BMU |
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Can switch partners as desired during AMRAP |
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(1 partner does not need to complete full round) |
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Score total rounds + reps completed |
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Goal: 5+ rounds |
Well, that’s all we’ve got for you guys today! Again, enjoy the sun after the storms we’ve had and get geared up for a great week at CrossFit Simplicity! You guys are our family here and we love and appreciate you all so much. We know there are plenty of places you can workout so we appreciate you choosing CrossFit Simplicity as your fitness community! We have an excellent week ahead so try to get in here as much as possible and show up ready to work hard and put your best foot forward. Every day won’t be perfect, but the key is consistency. 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
