We hope everyone had a fantastic weekend! 2025 is here, and we have some exciting programming in store to kick this New Year off right! There’s so much to look forward to this year, and we’re thrilled to continue growing with our amazing community.

Teen Program Kicks Off Jan. 13th 
We’re excited to announce that our CrossFit Fernandina Teen Program kicks off next week, Monday, January 13th. This 8-week program is a fantastic opportunity for teens to build strength, confidence, and improve their fitness in a fun, supportive environment. If you know someone who’s interested, there are still spots available, so don’t wait to sign up!

Hybrid Class: Olympic Weightlifting & Gymnastics Skills.
In addition to our regular programming, we’re offering a special hybrid class starting on Saturday, January 18th, from 10:30-11:30 AM. This class will run for six weeks and is designed to help you improve your Olympic weightlifting and Gymnastics skills before the 2025 Open! Whether you’re looking to refine your snatch or clean and jerk technique, or gain more confidence in your handstand push-ups and muscle-ups, this class will help you level up your skills.
Led by our coaches, Danie and Steph, this class is completely FREE for all members! It’s the perfect opportunity to sharpen your performance before the Open begins. We’ll have more details coming your way soon, so stay tuned!

Reminder: Dr. Laura Humerickhouse PT, DPT – January Special!
If you’ve been dealing with any aches or pains, now is the perfect time to see Dr. Laura Humerickhouse, PT, DPT! She’s offering 10% off any of her services throughout the month of January. Whether you’re recovering from an injury or just need to work out some tight spots, Laura is here to help you feel your best. Reach out to her today to schedule an appointment! Text or call 770-314-6479. 

THE MONTH AHEAD – JAN 2025
Starting this year off strong with our IGNITE phase (Jan-Feb-Mar)! In this first phase of 2025, we will be focusing on Preparing for the Open & Higher RPE Workouts . In January, we kick off our first strength cycle of the year focusing on tempo work for the Front Squat and Deadlift! The cycle starts with a test of 1-Rep heavy efforts for both lifts then moves into a 6-week work-up using various tempos. This is going to keep athletes under tension for longer, getting them stronger and more confident with different positions of the lifts!

The beginning of a new year also brings around the CF Open. The key to success in the Open is exposure to those style workouts. With this in mind we will see (1) historic Open workout each week in January to get ready for the 2025 workouts! In addition, the Open almost always tests different skills and we will help athletes prepare for those tests. In the programming, we will see at least (1) skill session per week dedicated towards some of those ‘trickier’ Open movements to help athletes build more skills and more confidence.

Lastly, we will see our testing workout for Phase 1 of this year’s programming, Fight Gone Bad! Each phase will have its own testing workout that will be tested and retested. Throughout each Phase we will continue to see other big name workouts but the Phase test/retest will be something that we want all athletes to pay attention to. We believe this will feel less cluttered each month and really allow athletes to focus on crushing their retest! We are excited to kick off 2025 – so let’s get to work!

WORKOUTS FOR THE WEEK:
MONDAY 
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK… 
Build to a Moderate-Heavy of the Complex…
1 Push Press
+ 2 Push Jerks
(Score is Weight)

WORKOUT – PERFORMANCE
5 ROUNDS FOR TIME 
400m Run
12 Shoulder to Overhead (135/95)
(Score is Time)
 
WORKOUT – FITNESS
5 ROUNDS FOR TIME 
400m Run
12 Shoulder to Overhead (95/65)
(Score is Time)

EXTRA CREDIT (ALL)
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
Bench Press 10-10-10*
*Start Moderate and build to Mod-Heavy. Between each set, perform max reps banded lat pushdowns.

EMOM x 8 MINUTES 
MIN 1 – :45 Tall Jump Single Unders*
MIN 2 – :45 Anterior Tib Raises
*If already proficient with Double Unders, practice max sets of Unbroken Double Under reps.

TUESDAY 
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
(Score is Weight)
Week 1 of 7
Strength | Testing Week

WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES 
6 Deadlifts (275/185)
12 Push-Ups
18 Air Squats
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 12 MINUTES 
6 Deadlifts (185/135)
8 Push-Ups
18 Air Squats
(Score is Rounds + Reps)

WEDNESDAY 
SKILL – PERFORMANCE
EVERY 2:00 x 4 SETS 
2 Kip Swing
+ 3 Toes to Bar
+ 4 Kipping Pull-Ups
-Rest w/ Time Remaining-
 
SKILL – FITNESS
EVERY 2:00 x 4 SETS
2 Kip Swing
+ 3 Toes to Something
+ 4 Kips Swings or Kipping Pull-Up Attempt
-Rest w/ Time Remaining-
 
WORKOUT – PERFORMANCE
FOR TIME 
1000/800m Row
50 Toes to Bar
1000/800m Row
50 Pull-Ups
(Score is Time)

WORKOUT – FITNESS
FOR TIME 
800/600m Row
50 Toes to Something
800/600m Row
50 Ring Rows
(Score is Time)

EXTRA CREDIT (ALL)
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
1). TABATA (8 ROUNDS :20 WORK / :10 REST) 
MOVT 1 – Fast Single Unders*
MOVT 2 – Crossover Single Unders
*Option for Max Double Unders
-Rest as Needed b/t Part 1 & Part 2-
2). 3 SETS 
10/10 Single Arm DB Incline Bench Press
Max Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
(Score is Weight on DBs)

THURSDAY 
WORKOUT – ALL 
EMOM x 25 MINUTES 
MIN 1 – 20 Up-Downs
MIN 2 – 25 Russian KB Swing (Athlete Choice)
MIN 3 & 4 – Max Cal Bike
MIN 5 – Rest
(Score is Total Cals)

FRIDAY 
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Score is Weight)
Week 1 of 7
Strength | Testing Week

WORKOUT – PERFORMANCE
CrossFit Games Open 17.5 
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

WORKOUT – FITNESS
CrossFit Games Open 17.5 Scaled 
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

SATURDAY 
EXTENDED WARM-UP – ALL
EMOM x 10 MINUTES 
MIN 1 – 1 Rope Climb or 2 Strict Pull-Ups
MIN – 2 Power Cleans*
*Start Moderate and Build to Workout Weight. Reps do not need to be TNG.

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
1 Rope Climb or 2 Strict Pull-Up
2 Power Clean (Athlete Choice)
10 Burpees
*Complete waterfall style. P1 completes 1 Rope Climb, P2 completes 2 Power Cleans, P1 completes 10 Burpees, and then P2 completes 1 Rope Climb, and so on.
(Score is Rounds + Reps)