Happy Mother’s Day to all our strong, inspiring CrossFit Fernandina moms!
We hope everyone had an amazing weekend filled with love, laughter, and maybe a couple well deserved rest days.
It’s officially MAX OUT WEEK!
After six weeks of hard work on technique and strength, it’s time to test your progress and celebrate your gains. This week, we’ll be retesting both the snatch and the clean & jerk. Get ready to lift heavy, have fun, and cheer each other on!
We’re also mixing in some skill work this week, we’ll see rope climb and ring muscle-up skill sessions for every progression level💪.
🇺🇸Memorial Day Schedule Reminder:
This year, we’re switching things up! Instead of our traditional Memorial Day Murph WOD, we’ll be hosting a Memorial Day Ruck + Coffee Hangout on Monday, May 26th at 8am starting from Kismet Coffee. It’s a great opportunity to honor the day, move with intention, and spend time as a community.
🚨Note: There will be no classes on Memorial Day.
Still want to do Murph? We’ve got you covered! Join us for Open Gym Murph on Saturday, May 24th from 7–9am. Come anytime during that window to complete Murph, coaches will be present to supervise and support.
Our regular Saturday Partner WOD will still take place at 9am.
☀️Summer is almost here☀️
We’re excited to offer two awesome youth programs:
- CrossFit Kids Summer Camp – A fun, one-week camp for ages 4–10. June 16th – June 19th.
- Pre-Teen & Teen Summer Program – A 6-week strength & conditioning program for older kids. June 9th – July 17th.
Spots are limited, so be sure to register soon using the following link:
https://fernandina.wodify.com/OnlineSalesPage/Main?q=Memberships%7CLocationId%3D5837
Let’s keep the energy high, lift BIG this week, and head into summer stronger than ever!!
WORKOUTS FOR THE WEEK:
MONDAY
SKILL – ALL
ON A 8:00 RUNNING CLOCK…
Practice Gymnastics Options:
Legless Rope Climbs
Rope Climbs
Strict Pull-Up + Strict Knees to Elbow
L-Hang Hold
WORKOUT – PERFORMANCE
20 ROUNDS FOR TIME
20 Double Unders
10 DB Goblet Alt. Lunges (50/35)
1 Rope Climb
(Score is Time)
WORKOUT – FITNESS
20 ROUNDS FOR TIME (Time)
40 Single Unders
10 DB Goblet Alt. Lunges (35/20)
5 Knees to Elbows
(Score is Time)
EXTRA CREDIT – ALL
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MUSCLE-UP SKILLS
EMOM x 6 MINUTES
2-3 Assisted Strict Low Ring Transitions*
*Tie a band through a low set of rings, then pull it across and through the other ring. Firmly grasp the band and sit down with the band across your glutes. Pull the rings together and down towards your sternum. Once the rings are as low as they’ll go, sit through them like a Sit-Up and land with your shoulders on top of them. Hold for :01-:02 and then transition back to the starting position.
EMOM x 10 MINUTES
1 Hips to Rig
+ 1 Ring Muscle-Up*
*If unable to complete a Ring Muscle-Up make 1 Attempt.
TUESDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1RM Snatch
(Score is Weight)
Testing Week 7 of 7
Olympic Lifting Cycle
WORKOUT – ALL
“ISABEL+“
FOR TIME
30 Snatches (165/115)
(Score is Time)
WORKOUT – ALL
“ISABEL”
For Time: 30 Snatches, 135# / 95#
WEDNESDAY
SKILL – ALL
EMOM x 8 MINUTES
MIN 1 – 1-2 Muscle-Up Attempts or Skill Practice
MIN 2 – :45 Row (Building Intensity)
WORKOUT – PERFORMANCE
EVERY 3:30 x 5 SETS
500/400m Row
Max Ring Muscle-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Muscle-Ups)
WORKOUT – FITNESS
EVERY 3:30 x 5 SETS
500/400m Row
Max Pull-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Pull-Ups)
EXTRA CREDIT – ALL
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MURPH PREP
3 SETS
400m Run
-Immediately Into-
2 ROUNDS
20 Pull-Ups
30 Pull-Ups
40 Air Squats
-Immediately Into-
400m Run
-Rest 4:00 b/t Sets-
THURSDAY
WORKOUT – ALL
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – Alt. Box Step-Ups*
MIN 4 – Sit-Ups
MIN 5 – 1 Rep of Barbell Complex**
*Option to hold DB in Goblet position.
**Barbell Complex:
1 Clean Deadlift
+ 1 Hang Squat or Power Clean
+ 1 Squat or Power Clean
+ 1 Jerk
*This is meant to be a primer for tomorrow’s 1RM Clean & Jerk attempt. Use an empty barbell or Light Weight.
FRIDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk
(Score is Weight)
Testing Week 7 of 7
Olympic Lifting Cycle
WORKOUT – ALL
GRACE+
FOR TIME
30 Clean & Jerks (185/135)
(Score is Time)
WORKOUT – ALL
“GRACE”
For Time:
30 Clean and Jerks, 135# / 95#
EXTRA CREDIT – ALL
1. MURPH PREP
1 Mile Run
-Rest 4:00-
1200m Run
-Rest 3:00-
800m Run
-Rest 2:00-
400m Run
*If planning to complete Murph w/ a weighted vest, wear vest for all intervals today. Goal is to stay consistent for all 4 sets.
2. MUSCLE-UP SKILLS
EMOM x 8 MINUTES
5-7 Strict Ring Dips*
*Option to use bands.
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES
100/80 Cal Bike (80/65 Echo)
50 Syncro Sit-Ups
50 Box Jumps (Athlete Choice, Tall Box)
*P1 works while P2 rests. Sit-Ups are performed at same time, synchro, for 50 reps each. Split other work as needed.
(Score is Rounds + Reps)
