Happy Sunday, Fernandina fam! We hope you all had an amazing weekend and got some time to rest, recharge, and maybe even enjoy this chilly weather ❄️. We’ll have normal classes and our regular schedule tomorrow for MLK Day, so we’ll see you on the floor! Just a reminder to dress in layers this week, it’s going to be cold and you’ll want to stay warm before those warm-ups get you moving! 🥶
We’re excited to kick off our CrossFit Pre-Teens 8-week program tomorrow! We can’t wait to coach these young athletes and help them build strength, confidence, and a love for fitness. It’s going to be a fun cycle!
📣 The CrossFit Open is coming! Registration is officially LIVE!
If you’re newer to CrossFit, the Open is a worldwide, three-week competition that brings the entire CrossFit community together. Every Friday night during the Open, we’ll host Friday Night Lights, where athletes come together, cheer each other on, throw down, and celebrate fitness as one big community. It’s not just about scores — it’s about connection, encouragement, and having a blast together. We can’t wait for this year!
We’re also looking for team captains for this year’s Open! If you have someone in mind who would be a great leader, motivator, and hype person for the gym, let us know — we’d love your nominations!
You can register for the Open in two ways:
• Through CrossFit.com if you want to be on the worldwide leaderboard
• OR through our gym for the same $20, where 100% of your registration goes directly toward new equipment for our gym 🙌
Let’s make it a great week and get after it💪.
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH/ACCESSORY
CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7
WORKOUT
“Core to Extremity”
FREEDOM (RX):
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (95/65)
-rest 2:00 between sets-
(Scored by Time for each Set)
INDEPENDENCE:
3 sets
2 Rounds
10 Toes to Something
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
LIBERTY:
3 sets
2 Rounds
10 Hanging Knee Raises
2 Half Wall Walks
10 Alternating Hang Dumbbell Snatches (light)
-rest 2:00 between sets-
TUESDAY
GYMNASTICS
Chest to Bar Pull-ups/Bar Muscle-Ups:
Level 1:
9 min EMOM:
Min 1: 6 Alligator Rolls
Min 2: 6 Kip Swings
Min 3: Unbroken set of Kipping Pull-Ups or ½ Kipping Pull-Ups
Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
– Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)
WEDNESDAY
STRENGTH/ACCESSORY
Every 2:30 × 4
4 Deadlifts @ 70%
WORKOUT
“Constantly Varied”
FREEDOM (RX):
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)
INDEPENDENCE:
25x50ft Shuttle Runs
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
25x50ft Shuttle Runs
LIBERTY:
15x50ft Shuttle Runs
40 Wall Ball Thrusters (light)
40 Sit Ups
40 Wall Ball Thrusters (light)
15x50ft Shuttle Runs
THURSDAY
STRENGTH/ACCESSORY
Every 2:00 × 4
4 Shoulder Press @ 65%
WORKOUT
“Pukie”
FREEDOM (RX):
2 sets
26/20 Calorie Air Bike (21/15 Echo 33/26 C2)
50 Double Unders
19/15 Calorie Air Bike (15/12 Echo 25/20 C2)
50 Double Unders
11/9 Calorie Air Bike (9/7 Echo 15/12 C2)
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)
INDEPENDENCE:
2 sets
19/15 Calorie Air Bike (15/12 Echo 25/20 C2)
40 Double Unders
15/12 Calorie Air Bike (12/10 Echo 20/16 C2)
40 Double Unders
10/8 Calorie Air Bike (8/6 Echo 13/11 C2)
40 Double Unders
-rest 3:00 between sets-
LIBERTY:
2 sets
15/12 Calorie Air Bike (12/10 Echo 20/16 C2)
80 Single Unders
11/9 Calorie Air Bike (9/7 Echo 15/12 C2)
80 Single Unders
8/6 Calorie Air Bike (6/4 Echo 10/8 C2)
80 Single Unders
-rest 3:00 between sets-
FRIDAY
STRENGTH/ACCESSORY
Every 2:30 × 5
4 Back Squats @ 70%
WORKOUT
“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups
FREEDOM (RX):
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
INDEPENDENCE:
21-15-9
Thrusters (75/55)
Jumping Pull Ups
LIBERTY:
21-15-9
Dumbbell Thrusters (light)
Ring Rows
SATURDAY
“Regularly Learn and Play New Sports”
FREEDOM (RX):
Teams of 2
4 Rounds
1000/850m Row
10 Power Cleans (185/125) (split between partners)
100m Dumbbell Farmer Carry (70s/50s) (Partner 1 carry 50m, then partner 2 carry back)
(Scored by Time)
INDEPENDENCE:
Teams of 2
4 Rounds
850/750m Row
10 Power Cleans (155/105) (split between partners)
100m Dumbbell Farmer Carry (50s/35s) (Partner 1 carry 50m, then Partner 2 carry back)
STRENGTH/ACCESSORY
Mayhem Mini-Pump – Arms and Shoulders
4 rounds:
10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curl @ maintain quality
-rest 30 seconds-
10 Tricep Dips @ moderate weight
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
