đWe hope youâre all enjoying the holiday season! As we celebrate Christmas, weâll be running a limited schedule this week to allow everyone to enjoy the festivities with their loved ones. Hereâs what you need to know about class times:
đTuesday (Christmas Eve): Morning classes only â 5:00 AM, 6:00 AM, 8:30 AM, and 9:45 AM.
Wednesday (Christmas Day): CLOSED.
Thursday: Back to our normal class schedule.
Winter Gear Reminderâď¸
If you pre-ordered winter gear, donât forget to pick it up this week! We also have a limited supply of extras available for purchase, so if you missed out, nowâs your chance to grab some cozy CrossFit Fernandina gear just in time for the colder weather.
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This week, weâve got not one, but two Christmas-themed workouts lined up for you! These workouts will take place on Tuesday and Thursday, so youâll have the chance to tackle at least one or both. Come in ready for some festive fun and an awesome sweat session to kick off your holiday week!
Wishing you all a very Merry Christmas! Enjoy the time with family and friends, and we canât wait to see you in class soon!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch*
*Not necessarily 1-Rep Max…looking for a Heavy Single Rep for the Day. Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTESÂ
12/10 Cal Bike (10/8 Echo Bike)
7 Hang Squat Snatch (75/55)
(Score is Rounds + Reps)
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WORKOUT – FITNESS
AMRAP x 8 MINUTESÂ
10/8 Cal Bike (8/6 Echo Bike)
7 Hang Power Snatch (75/55)
(Score is Rounds + Reps)
TUESDAYÂ
WORKOUT OF THE WEEK – PERFORMANCEÂ
“NCFIT 12 DAYS OF XMAS”Â
FOR TIME*
Day 1 – Ring Muscle-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)
Day 4 – Pull-Ups
Day 5 – Box Jumps (30/24)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
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WORKOUT OF THE WEEK – FITNESS
“NCFIT 12 DAYS OF XMASâ
FOR TIME*
Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Knees to Chest
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
THURSDAYÂ
WORKOUT OF THE WEEK – PERFORMANCEÂ
âDECK THE WALL BALLSâ
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
200 Double Unders
150 Wall Balls (20/14)
100 Sit-Ups
50 Strict Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
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WORKOUT OF THE WEEK – FITNESS
âDECK THE WALL BALLSâ
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
300 Single Unders
120 Wall Balls (14/10)
80 Sit-Ups
60 Ring Rows
*P1 works while P2 rests. Split work as needed.
(Score is Time)
FRIDAYÂ
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Bench Pressed
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTESÂ
12 Hand Release Push-Ups
12 Russian KB Swings (70/53)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
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WORKOUT – FITNESS
AMRAP x 12 MINUTESÂ
12 Push-Ups
12 Russian KB Swings (53/35)
12 Box Jumps (20)
(Score is Rounds + Reps)
SATURDAYÂ
EXTENDED WARM-UP – ALL
EMOM x 9 MINUTESÂ Â
1. :45 Bike (EZ->MOD->HARD)
2. 5-8 TTB/TTS
3. 4-6 Front Squats (build to workout wt.)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 26 MINUTES*
50/40 Cal Bike
40 Toes to Bar or Something
30 Front Squats (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
