Happy Sunday, CrossFit Fernandina family!
We hope you all had an awesome weekend and are ready to roll into a strong final week of April. We’ve got a lot to be excited about as we close out the month and build momentum heading into May.
First up we’re wrapping up our April challenge: 100 Toes-to-Bar for Time. Each week included skill sessions and extra credit work designed to help you chip away at this goal. For those who stayed consistent with the weekly progressions, this is your moment to show off that hard-earned progress. If you didn’t get to all the extra credit, no worries, you’ll still see this challenge featured in Wednesday’s workout. Come in ready to give it your best effort!
We’re also heading into Week 4 of our Olympic Weightlifting strength cycle, and this is where things start to click. As we move into the second half of the cycle, the focus shifts toward heavier loads while maintaining the fundamentals: strong positions, fast turnover, and confident catches. You should start to feel more comfortable getting under the bar and more aggressive as the weights increase — trust that progress.
Outside of the lifts, expect a well-rounded mix of conditioning and skill work. We’ll continue building our engine, progressing through gymnastics movements, and tackling higher-volume pieces that challenge your grip, shoulders, and midline.
With May right around the corner, it’s also time to lean into Murph prep. Advanced athletes should start dusting off their weight vests and experimenting with different rep schemes to find what works best. Whether this is your first Murph or your fifth, now is the time to prepare both physically and mentally. More details about Murph coming soon!
Stay consistent, trust the process, and keep showing up!! That’s where the real progress happens💪.
Let’s have a great week and get after it!
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH/ACCESSORY
Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8
WORKOUT
“LA Lakers”
FREEDOM:
4 sets x 4:00
1 Round:
10 Handstand Push-Ups
15 Box Jumps (24″/20″)
20 Front Squats (95#/65#)
-rest with remaining time)
(Score is time each set)
INDEPENDENCE:
4 sets x 4:00
1 Round:
10 Hand Release Push-Ups
15 Box Jumps (20″)
20 Front Squats (65#/45#)
-rest with remaining time-
(Score is time each set)
Optional Accessory (Checkmark)
2-3 sets
25 Kettlebell Side Bends (each side) @ RPE 7/10
30 V-Ups
-rest 1:00-1:30 between sets-
TUESDAY
STRENGTH/ACCESSORY
Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8
WORKOUT
“Miami Heat”
FREEDOM:
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women’s Calories: 40-32-24-16-8)
(Score by Time)
INDEPENDENCE:
40-32-24-16-8
Calorie Row
160-128-96-64-32
Single Under
(Women’s Calories: 32-26-20-12-6)
Optional Accessory (Checkmark)
2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
6-10 Tempo Ring Rows (3-second negative)
-rest 1:00 between sets-
WEDNESDAY
MONTHLY CHALLENGE
April 100 Toes to Bar Challenge
For Time:
100 Toes to Bar
(Cap: 10:00)
WORKOUT
“San Antonio Spurs”
FREEDOM (RX):
3-3-3-4:00 AMRAP
21/18 Calorie Air Bike (18/15 Echo 30/25 C2)
15 Burpee to Bar
Max Reps Bodyweight Lunge
-rest 1:00 between AMRAPs-
(Scored by max lunge reps each set)
INDEPENDENCE:
3-3-3-4:00 AMRAP
18/15 Calorie Air Bike (15/12 Echo 25/20 C2)
12 Burpee to Bar
Max Reps Bodyweight Lunge
-rest 1:00 between AMRAPs-
Optiona Accessory (Checkmark)
3 sets
12 Heel Elevated Goblet Squat (6-7 RPE)
15-20 second Banded Glute Bridge Hold
-rest 1:00 between sets-
THURSDAY
STRENGTH/ACCESSORY
Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8
WORKOUT
“New York Knicks”
FREEDOM:
75 Wall Balls (20/14)
25 Power Cleans (175/125)
75 Wall Balls (20/14)
(Score by Time)
WORKOUT
“New York Knicks”
INDEPENDENCE:
75 Wall Balls (14/10)
25 Power Cleans (135/95)
75 Wall Balls (14/10)
(Score by Time)
Optional Accessory (Checkmark)
2-3 sets
12 Ring or Bar Dips (or to RPE 8/10 – leaving 2 reps in the tank each set)
12 Dumbbell Lateral Raises @ RPE 8.5/10
-rest 1:30-2:00 between sets-
FRIDAY
GYMNASTICS
Level 1:
9 min EMOM:
Min 1: 3-4 Lateral Steps Each Way Facing Wall or Feet on Box
Min 2: 20-30sec Plank
Min 3: Rest
Level 2:
9 min EMOM:
Min 1: HS Walk to Wall (start 2-3 ft from wall)
Min 2: 20-30sec Plank Wall Taps
Min 3: Rest
Level 3:
9 min EMOM:
Min 1: 5-10ft HS Walk into a Pirouette
Min 2: 20-30sec Plank Wall Taps
Min 3: Rest
WORKOUT
“Oklahoma City Thunder”
FREEDOM:
5 sets
100m Farmer Carry (50/35)
50ft Handstand Walk
-rest 1:00 between sets-
(Score by Time each set)
INDEPENDENCE:
5 sets
100m Farmer Carry (35/20)
5 Wall Walks
-rest 1:00 between sets-
SATURDAY
WORKOUT
“Detroit Pistons”
FREEDOM:
Teams of 2
800m Run (Together)
30 Muscle Ups
800m Run (Together)
30 Snatches (135/95)
800m Run (Together)
30 Clean and Jerk (135/95)
800m Run (Together)
(Score by Time)
INDEPENDENCE:
Teams of 2
800m Run (Together)
60 Chest to Bar Pull-ups
800m Run (Together)
30 Snatches (95/65)
800m Run (Together)
30 Clean and Jerk (95/65)
800m Run (Together)
STRENGTH/ACCESSORY
3 sets
15 V-Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single Arm Dumbbell French Press (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alternating Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
