The 2025 CrossFit Open was our biggest and best yet, and we couldn’t have asked for a more incredible community to share it with. Friday was one to remember, but the real highlight was surprising Cherish and Sherm with the warrior theme🩷🧡! Seeing everyone come together in full force to celebrate and support them was a moment we’ll never forget. That’s what CrossFit Fernandina is all about—showing up for each other, pushing our limits, and having a blast along the way. A huge thank you to everyone who participated and brought their energy to this past Friday’s theme!
Jaime and Craig are working hard on the Open leaderboard, so stay tuned for final results. If you haven’t completed 25.3, you have until Monday evening to get it done!
And now comes the toughest part—choosing just one team for the Team Spirit award and one individual for the Effort award. You all went ALL OUT for this final workout, both in performance and spirit. It won’t be an easy decision!
🌟We’re making some much-needed improvements! New dumbbells are on the way to replace the worn-out ones, and thanks to the funds raised during the Open, we’re also adding gravel to the driveway to help smooth out the potholes. Huge thanks to everyone who signed up and supported the gym—we couldn’t do this without you!
We’ve got a good week of workouts ahead;
🍀A St. Patrick’s Day-themed workout on Monday, Wednesday is for Strict pull-up work, to help you build strength. Thursday we have a long conditioning piece with teams of three and of course another fun partner workout to cap off the week on Saturday.
Rest up, recover, and get ready to crush another week!
WORKOUTS FOR THE WEEK:
MONDAY
EXTENDED WARM-UP – ALL
3 SETS
8 Deadlifts*
2 Burpee Box Jump
6 Toes to Bar
2 Burpee Box Jump
4 Wall Balls
-Rest As Needed b/t Sets-
*Start Light and Build past Workout Weight.
WORKOUT – PERFORMANCE
“LUCKY CHARMS”
AMRAP x 17 MINUTES*
3 Burpee Box Jumps (30/24)
17 Deadlifts (185/135)
3 Burpee Box Jumps
17 Toes to Bar
3 Burpee Box Jumps
17 Wall Balls (20/14)
(Score is Rounds + Reps)
WORKOUT – FITNESS
“LUCKY CHARMS”
AMRAP x 17 MINUTES*
3 Burpee Box Jumps (24/20)
17 Deadlifts (135/95)
3 Burpee Box Jumps
17 Toes to Something
3 Burpee Box Jumps
17 Wall Balls (14/10)
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Work
4-5 SETS
2 Behind the Neck Push Jerks*
+ 1 Snatch Balance
*Keep weight Light-Moderate across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 3-4 SETS
30 DBL KB Front Rack Alt. Marches
:30/:30 Side Plank*
*Option to Hold KB Overhead.
TUESDAY
WORKOUT – PERFORMANCE
3 SETS FOR TIME
800m Run
20 Alt. Back Rack Lunges*
400m Run
10 Alt. Back Rack Lunges
-Rest 2:00 b/t Sets-
*RND 1: (115/75)
RND 2: (135/95)
RND 3: (155/105)
(Score is Total Time)
WORKOUT – FITNESS
3 SETS FOR TIME
800m Run
20 Alt. Back Rack Lunges*
400m Run
10 Alt. Back Rack Lunges
-Rest 2:00 b/t Sets-
*RND 1: (75/55)
RND 2: (95/65)
RND 3: (115/75)
(Score is Total Time)
WEDNESDAY
STRENGTH – PERFORMANCE
ON A 12:00 RUNNING CLOCK…
Build to a 2-Rep Weighted Strict Pull-Up
(Score is Weight)
STRENGTH – FITNESS
ON A 12:00 RUNNING CLOCK… Perform 30 Slow Strict Pull-Ups*
*Banded Optional. Break up reps as needed to get 30 solid reps.
WORKOUT – PERFORMANCE
15 ROUNDS FOR TIME
10 Push-Ups
1 Rope Climb*
*Option for Legless.
(Score is Time)
WORKOUT – FITNESS
15 ROUNDS FOR TIME
8 Push-Ups*
5 Knees to Elbows
*Option for Knee Push-Ups
(Score is Time)
EXTRA CREDIT – ALL
1.) Overhead Prep
3-4 SETS
20 Alt. DB Push Press
:30 DBL DB Overhead Hold
1:00 Plank Hold
-Rest As Needed b/t Sets-
2.) 3-4 SETS
30 Hanging Alt. Hollow Body Flutter Kicks
:30 L-Hang
-Rest As Needed b/t Sets-
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 3…
10k Row*
*P1 starts on the Meter Row, and P2 & P3 rests. Switch as needed, split meters as needed.
(Score is Time)
FRIDAY
STRENGTH – ALL
5×5 Squat*
*Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.
(Score is Weight)
WORKOUT – PERFORMANCE
TABATA
8 SETS EACH (:20 ON/ :10 OFF)
TABATA 1 – Front Squats (75/55)
TABATA 2 – Alt. V-Ups
TABATA 3 – Max Cal Bike
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
WORKOUT – FITNESS
TABATA
8 SETS EACH (:20 ON/ :10 OFF)
TABATA 1 – Front Squats (45/35)
TABATA 2 – V-Ups or Tuck-Ups
TABATA 3 – Max Cal Bike
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
EXTRA CREDIT – ALL
1.) Overhead Prep
3-3-2-2-1-1
Split Jerk*
*Start Moderate and build to Heavy.
(Score is Weight)
2.) AMRAP x 10 MINUTES
20 Russian Twists
15 Plate Ground to Overhead (Athlete Choice)
10 Up-Downs
(Score is Rounds + Reps)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…*
40 Muscle-Ups or Burpee Pull-Ups
-Immediately Into-
AMRAP w/ Time Remaining…
25 Double Unders or 50 Single Unders
15 Russian KB Swings (Athlete Choice)
7 Handstand Push-Ups or DB Push Press
*P1 and P2 split the Muscle-Ups/ Burpee Pull-Ups as needed with one partner working and the other resting. For the AMRAP, P1 will complete a full round while P2 rests. Once a full round is completed, partners switch.
(Score is Rounds + Reps)
