Hey guys,
You already know it’s a beautiful Sunday here in Burlington, North Carolina and we are pumped about this week’s edition of the CrossFit Simplicity Weekly Rundown! We have a great week ahead for you all and lots of good programming to keep you moving in the right direction. We also have some really big announcements this week, so be sure to read them before you dive dig into the workouts for the week. As always, we love you guys and we are so proud of the hard work and commitment that you all are putting in day after day. Keep showing up and keep a positive attitude and we will keep seeing these results. Now, I’ll check out what we have coming up at CFS!
- Bring a Friend Day: We are going to have a “Bring a Friend Day” Saturday Oct 12th at 9am! This is a great chance to bring that one friend you’ve been telling about CrossFit. We’ll have a first time friendly workout and a lot of fun so try to spread the word and come join us!
- Reverse Raffle: We are having a reverse raffle at the shrine club on November 16th! Tickets are $100 and include a steak dinner and a full open bar! (You may also mark your ticket for another meal/drinks and pay $40 at the door for that person if you want to bring someone who doesn’t want a full ticket/entry into the raffle.) Raffle is for CASH! Only 200 tickets are sold. Money numbers pulled every 20 numbers starting with the first ticket, and the top prize for the last ticket drawn is $5,000! These are a ton of fun and there are 50/50 raffles during the event and tons of chances to win some money!
- Spike Ball Tournament: We are going to be having a spike ball tournament November 9th at CFS. This will be in the afternoon on Saturday. Teams of 2, no previous experience required, do not have to a CFS member to enter or play! (There is also a rumor of some t-shirts….)
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Monday |
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Strength |
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Back Squat -5×3-C |
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Strict Press – 5×2 Dyn |
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DL 2×12- 10% peel |
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Gymnastics |
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HSW – 50′ FT |
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BMU – 10 FT |
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DU – 100 FT |
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Accessories |
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Push-Up 3×10 |
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SA SL Landmine RDL 3×10/side |
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High Plank 3x :45 |
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Tuesday |
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Aerobic Prep |
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E5M x 3 rounds (moderate effort) |
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10 Line Facing Burpees |
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20/16 cal Echo |
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40 Crossover Single Unders |
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Aerobic Power |
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Complete 3 rounds for time |
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20/15 cal Echo |
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40 Crossovers |
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Goal: sub 6 min |
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Cap: 7 min |
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Every rep remaining after cap = 1 second |
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Wednesday |
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Strength |
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A1.) Snatch High Pull + Floating Snatch High Pull 3×5 (1+4) A2.) Snatch Balance 3×3 |
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B1.) Hang Snatch 3×2 |
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Engine EMOM |
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EMOM x4 rounds |
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1. 12 Toes to Bar |
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2. 12 Bar Facing Burpees |
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3. 12 HSPU |
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4. 2 OHS – for max load (can take from rack) |
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Score: heaviest weight lifted |
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If any reps of OHS failed throughout entire workout, final score is 0 |
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Thursday |
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Aerobic Prep |
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Chipper (moderate effort) |
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1k/800m Row |
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400m Run |
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15 Box Jumps (24/20″) |
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Cap: 7 min |
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Aerobic Capacity |
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Complete AMRAP in 15 min |
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250/200m Row |
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15 Box Jumpovers (24/20″) |
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5 Shuttle Runs |
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Goal: 225/200+ reps (5+ rounds) |
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Every 10m row = 1 rep |
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Friday |
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Strength |
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Front Squat -5×3-C |
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Bench Press – 5×2 Dyn |
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RDL 2×12- 10% peel |
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Gymnastics |
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HSPU: Deficit 4×4-6 up to 7″ BW, then add weight |
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Accessories |
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Chin-Up 3×10 |
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DB Split Squat 3×10/side |
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GHD Side Bend 3x10side |
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Saturday |
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Strength |
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E2M x4 rounds: Broad Jump x2 Tall Clean + CG Sotts Press + Tall Jerk x3 (full complex = 1 rep) |
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Clean and Jerk clusters 4×2 (e20s) |
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Metcon |
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Complete for time with a partner |
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12 Rounds (You Go I Go) |
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12/10 cal Row |
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12 Wall Balls (20/14) |
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8 Rounds (You Go I Go) |
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8/6 cal Echo |
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8 Pull-ups |
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4 Rounds (You Go I Go) |
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4 Burpees to Target |
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4 Wall Walks |
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Goal: sub 28 min |
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Cap: 36 min |
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Every rep remaining after cap = 1 second |
That’s all we have for you all today! The CrossFit Simplicity Weekly Rundown is a wrap! It’s going to be a great week here at CFS and we have a lot to look forward to as we finish out the month of September. Let’s try to keep pushing in class and strive for consistency in our attendance to maximize the effectiveness of this awesome NBD Fitness programming. We want you all to be reaching your goals and to be ready for the CrossFit Open season coming up next February. Remember to take a look at the announcements and save those dates! 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
