Happy Sunday gym fam, we hope everyone had a great weekend! Congratulations to all of the athletes that have been working hard to get all the Quarterfinal workouts complete.  They still have until Monday afternoon to get these done and logged. Let’s hope they kick them outta the park so we can go watch them at the CrossFit Games💪.

🎉🏋️‍♀️ We are celebrating a milestone at the gym! 💪🔑 We’ve had athletes hit their 50th class this year and snagged a shiny new keychain as a badge of consistency! 🎉🔑 From burpees to barbells, every rep and every sweat drop counts. Here’s to showing up, putting in the work, and reaping the rewards!

We are super excited about this year’s Amelia Island Shrimp Fest Parade🦐📿🍬, the theme is Peace, Love & Shrimp. We’ve decided to use Forest Gump as our theme and dress up as! If you’re interested in dressing up with us and walking the parade, let us know. We also have a candy donation box at the front of the gym. The parade will be on Thursday, May 2nd, and starts at 6pm leaving from Central Park. More details to come🎉.

Week FOUR of our strength cycle is coming up, getting heavier in weight as the volume decreases to sets of 4🏋️💪. This week we also get to have TWO partner workouts, Thursday and Saturday🔥. So bring a friend or grab your gym partner and let’s get after it this week!
Workouts for the Week:
MONDAY
Extended Warm-Up – ALL
EMOM x 9 MINUTES
MIN 1 – 6-8 Front Rack Alt. Lunges*
MIN 2 – :45 Rope Climb Practice
MIN 3 – :45 EZ Bike
*Start Light and end at or slightly past workout weight.

Workout – Performance
4 ROUNDS FOR TIME
30/25 Cal Bike
20 V-Ups
10 Front Rack Alt. Lunges (135/95)
3 Rope Climbs
(Score is Time)

Workout – Fitness
4 ROUNDS FOR TIME
25/20 Cal Bike
20 Tuck-Ups
10 Front Rack Alt. Lunges (95/65)
6 Strict Pull-Ups
(Score is Time)

TUESDAY
Strength – ALL
Bench Press 3×4*

Workout – Performance.
AMRAP x 10 MINUTES*
5-10-15 and so on… Wall Balls (20/14)
*Complete 35 Double Unders After Every Set (Score is Total Reps of Wall Balls)

Workout – Fitness.
AMRAP x 10 MINUTES*
5-10-15 and so on… Wall Balls (14/10)
*Complete 70 Single Unders After Every Set (Score is Total Reps of Wall Balls)

WEDNESDAY
Skill – ALL
EMOM x 6 MINUTES
Strict Gymnastics Pressing Option:
1-3 Strict Deficit Handstand Push-Up
2-4 Strict Handstand Push-Ups.
3-5 Pike Push-Ups.
3-5 Strict Seated DB Press

Workout – Performance
10 ROUNDS FOR TIME
3 Power Snatches (155/105)
5 Handstand Push-Ups
7 Pull-Ups
(Score is Time)

Workout – Fitness
10 ROUNDS FOR TIME
3 Power Snatches (115/75)
5 Pike Push-Ups
7 Jumping Pull-Ups
(Score is Time)

THURSDAY
Partner Workout – ALL
IN TEAMS OF 2… AMRAP x 25 MINUTES
50 Box Jumps (Athlete Choice)
40 Sit-Ups
30 Slam Balls (Athlete Choice)
200m Slam Ball Run

*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.
(Score is Rounds + Reps)

FRIDAY
Strength – Performance
Overhead Squat 3×4*

Strength – Fitness
Front Squat 3×4*

Workout – Performance
FOR TIME
120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time)

Workout – Fitness
FOR TIME
100 DB Front Squats (35/20)*
*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)

SATURDAY
Strength – ALL
EVERY 1:30 x 5 SETS*
1 Hang Clean**
+ 1 Clean**
+1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat
(Score is Weight)

Partner Workout Option
IN TEAMS OF 2… AMRAP x 20 MINUTES:
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
(Score is Total Clean to Overhead Reps)