Happy Sunday everyone! We’re already one month into the new year and we are firing on all cylinders! We started our Tempo Strength Cycle of Deadlifts & Front Squats 1/6 and are scheduled to retest our 1RM the week of 2/17. This finishes right before the 2025 CF Open (2/27) so we can go into those 3 weeks with some new PR’s and some confidence to crush whatever gets thrown at us! Speaking of preparation, we will continue to see Skill work and old CF Open workouts to help us better prepare for common movements/ workout formats we might see.
THE CROSSFIT OPEN 2025 COUNTDOWN IS ON💪. As a reminder, CrossFit HQ requires a $20 registration fee to sign up for the Open. By registering through HQ, you’ll be able to track how you rank and compete against athletes from all around the world, including Florida and the US. https://games.crossfit.com/open/registration
⭐️But here’s an exciting option: You can also register through CrossFit Fernandina! 100% of your registration fee will go directly towards new gym equipment to help us improve and grow as a community. https://fernandina.wodify.com/OnlineSalesPage/Main?q=ReviewPurchase%7CServiceDurationId%3D0%26OnlineMembershipPaymentOptionId%3D1143895%26LocationId%3D5837%26ServiceId%3D0%26ClassId%3D0%26OnlineMembershipId%3D283111%26IsFromMembershipType%3DFalse
We still encourage everyone to sign up through CrossFit HQ to experience the global competition and see where you stack up. But if you want to support the gym, registering through CrossFit Fernandina is a great way to contribute to your own community!
Just like last year, we’ll be holding a draft to select teams for the Open, and we’re thrilled to announce our 2025 captains🥳:
⭐️Jason Boggus
⭐️Vanessa Brock
⭐️Cherish Frame
These three are ready to lead you to victory!
This Year’s Themes:
– Feb 28th: Tactical & Camo
– March 7th: PJ Party
– March 14th: Badass Beasts – Gladiators, warriors, or anything fierce—come dressed to crush it!
Sign up soon, once we get registration rolling, teams will be selected! Get hyped and let’s make this the best Open yet! 💪
We’ve got a great week ahead of us, let’s get after it! Reminder: NO Hybrid Class this Saturday, Feb. 8th.
WORKOUTS OF THE WEEK:
MONDAY
WORKOUT – PERFORMANCE
EMOM x 16 MINUTES
MIN 1 – 25 Double Unders + Max Handstand Push-Ups
MIN 2 – 25 Double Unders + Max Russian KB Swings (70/53)
MIN 3 – Max Rope Climbs
MIN 4 – Rest
(Score is Total ‘Max Reps’)
WORKOUT – FITNESS
EMOM x 16 MINUTES
MIN 1 – 25 Double Unders + Max DB Push Press (35/20)
MIN 2 – 25 Double Unders + Max Russian KB Swings (53/35)
MIN 3 – Max Knees to Elbow
MIN 4 – Rest
(Score is Total ‘Max Reps’)
EXTRA CREDIT – ALL
NOTE — February’s extra focus will be building strength with the Strict/Push Press & Strict Pull-Up Development.
1.) Strict Press*
10-10-10
*Start Light and build to something Moderate.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
15-20 Banded Lat Pushdowns
-Rest :30-
5-7 Strict Pull-Ups*
*Option to use band for assistance or add weight
TUESDAY
STRENGTH – ALL
Front Squat 5×1* (20X1)
*Keep weight Heavy+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
100m Run
20 Front Squats (75/55)
100m Run
20 Front Rack Alt. Lunges
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
100m Run
20 Front Squats (65/45)
100m Run
20 Front Rack Alt. Lunges
(Score is Rounds + Reps)
WEDNESDAY
SKILL – PERFORMANCE
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups
SKILL – FITNESS
ON A 10:00 RUNNING CLOCK…
Practice Strict or Weighted Strict Pull-Ups
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
14 Box Jumps (30/24)
14/14 Single Arm DB Snatches (50/35)
7 Ring Muscle-Ups
(Score is Time)
WORKOUT – FITNESS
3 ROUNDS FOR TIME
14 Box Jumps (24/20)
14/14 Single Arm DB Snatches (35/20)
12 Strict Pull-Ups
(Score is Time)
EXTRA CREDIT – ALL
1.) 3 SETS
10/10 Single Arm DB Seated Strict Press
-Rest :30-
12-15 DB Lateral Raises
(Score is Weight on DBs)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
15-20 Banded Lat Pushdowns
-Rest :30-
5-7 Pull-Up Negatives @ :03-:05*
*Use a band for assistance if needed
THURSDAY
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME
25/20 Cal Bike (20/16 Echo)
15 Toes to Bar
10 Burpees
(Score is Time)
WORKOUT – FITNESS
10 ROUNDS FOR TIME
20/15 Cal Bike (16/12 Echo)
12 Toes to Something
8 Burpees
(Score is Time)
FRIDAY
STRENGTH – ALL
Deadlift 5×1* (20X1)
*Keep weight Heavy+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
WORKOUT – FITNESS
CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
EXTRA CREDIT – ALL
1.) Push Press*
10-10-10
*Start Light and build to something Moderate.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
:20-:30 Active Bar Hang
-Rest 1:00-
Max Banded Dante Rows
-Rest as Needed b/t Sets-
SATURDAY
STRENGTH – ALL
Push Jerk
3-3-3-3*
*Start Moderate and end Heavy.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
12 Box Jump Overs (Athlete Choice)
10 Pull-Ups or Ring Rows
8 Push Jerks (Athlete Choice)
*Complete waterfall style. P1 completes 12 Box Jumps Overs, P2 completes 10 Pull-Ups or Ring Rows, P1 completes 8 Push Jerks, and then P2 completes 12 Box Jump Overs and so on.
(Score is Rounds + Reps)
