Happy Sunday everyone!! We hope you all had a great weekend and got some time to relax and recharge before another awesome week ahead. 💪
Saturday we hosted RAD’s Acid Athletics WOD, and it was an absolute blast! Huge shoutout to everyone who came out and tackled that spicy workout with us — the energy and effort were incredible all around. 🔥
We can’t believe we’re already halfway through May! Everyone has been putting in serious work lately, and it’s been awesome seeing the consistency and progress throughout the gym.
Memorial Day Ruck 🇺🇸.
Don’t forget — this year we’ll be doing a Memorial Day Ruck instead of Murph.
📅 Monday, May 25th
⏰ Meet at 8:00 AM
📍 Central Park, Downtown Fernandina
There will be no classes that day, and the gym will be closed during the event. We hope everyone joins us for a meaningful morning together as a community. More details will be posted soon!
For those of you who have been training for Murph and still want to complete it, we will be offering Open Gym hours on Saturday, May 23rd from 7:00–9:00 AM. You can come in anytime during those hours to get after it! Please note this will not be coach-led. We will still have our regular Saturday Partner WOD at 9:00 AM afterward. 💪
Amelia Island Pirate Cruise 🏴☠️. We only have 5 spots left for our FREE adults-only Amelia Island Pirate Cruise!
📅 May 31st
⏰ 6:30–8:30 PM
It’s going to be a fun evening on the water with the community, sunset views, and good times all around. Make sure to sign up at the front desk before the remaining spots are gone! 🌅🍹
Olympic Weightlifting Cycle Ends This Week 🏋️ This week wraps up our 8-week Olympic weightlifting strength cycle, and we’re excited to see everyone put their hard work on display. Let’s show off the technique, confidence, and progress we’ve been building over the last two months and finish this cycle strong! 🔥
Have a great week everyone , let’s get after it💙!
WORKOUTS FOR THE WEEK:
MONDAY
WORKOUT
“SPH”
FREEDOM:
50/40 Calorie Row
40 Burpees Over the Bar
30 Chest to Bar
20 Front Squats (135/95)
-rest 3:00-
20 Front Squats (135/95)
30 Chest to Bar
40 Burpees Over the Bar
50/40 Calorie Row
(Score is Time Each Set)
INDEPENDENCE:
42/35 Calorie Row
40 Burpees
30 Pull-Ups
20 Front Squats (115/75)
-rest 3:00-
20 Front Squats (115/75)
30 Pull-Ups
40 Burpees
42/35 Calorie Row
(Score is Time Each Set)
Optional Accessory
2-3 sets:
15 Overhead Plate Sit Ups
:30-60 sec Chinese Plank
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-rest 2:00 between sets-
TUESDAY
GYMNASTICS
Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-30 Second Hollow Hold
Min 3: 3 Pike on Box or Wall Shoulder or Hip Taps
Min 4: 20-30 Second Superman Hold
Level 2:
8 min EMOM:
Min 1: Wall Walk + Plate Steps or HS Walk away from wall
Min 2: 8-12 Alternating V-ups per leg
Min 3: 20 second Freestanding HS Hold or Banded Hold on Rig
Min 4: 8-12 Alt. Supermans
Level 3:
8 min EMOM:
Min 1: 8-12 Chest to Wall HS shoulder taps or hip taps
Min 2: 12-15 GHDs
Min 3: 30 second max HS walk*
Min 4: 20-30 second Weighted GHD Sorensen Hold
*attempt a pirouette at 25ft
WORKOUT
“Annie Oakley”
FREEDOM:
40-30-20-10
Box Jumps (24/20)
100ft Plate OH Walking Lunge (45/35) after each set
(Scored by Time)
INDEPENDENCE:
40-30-20-10
Box Jumps (20/16)
100ft Plate OH Walking Lunge (35/25) after each set
Optional Accessory
Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
-Rest as needed. Score is the total clock time at finish.-
(There is a 10:00 time cap.)
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.
WEDNESDAY
STRENGTH/ACCESSORY
HEAVY SNATCH SINGLE (Power or Squat)
RPE 9+
WORKOUT
“Will Rogers”
FREEDOM:
21-15-9-15-21
Calorie Bike
Dumbbell Snatch (50/35)
(Women’s Calories: 16-12-8-12-16)
(Scored by Time)
INDEPENDENCE:
16-12-8-12-16
Calorie Bike
21-15-9-15-21
Dumbbell Snatch (35/25)
(Women’s Calories: 12-8-6-8-12)
Optional Accessory
4 sets
8 Alternating Dumbbell Bench Press (each side) @ RPE 8/10
15 Resistance Band Chest Fly – High to Low (or to RPE 8/10)
-rest 1:00 between sets-
THURSDAY
STRENGTH/ACCESSORY
Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!
WORKOUT
“Gene Autrey”
FREEDOM:
15:00 AMRAP
50/40 Calorie Row
25 KB Goblet Squats (53/35)
20 Sit-Ups
(Scored by Rounds + Reps)
INDEPENDENCE:
15:00 AMRAP
40/32 Calorie Row
20 KB Goblet Squats (35/26)
15 Sit-Ups
Optional Accessory
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
10 3-Way Calf Raises (each way) @ RPE 8/10
-Rest 1:00 between sets-
FRIDAY
STRENGTH/ACCESSORY
POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
WORKOUT
“Bass Reeves”
FREEDOM:
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)
INDEPENDENCE:
3 rounds
35 Double Unders or 70 Single Unders
5 Clean and Jerks (95/65)
3 rounds
35 Double Unders or 70 Single Unders
5 Clean and Jerks (115/75)
3 rounds
35 Double Unders or 70 Single Unders
5 Clean and Jerks (135/95)
Optional Accessory
3 sets
8 Seated Dumbbell Shoulder Press @ RPE 8/10
10 Diamond Push Ups (or to RPE 8/10)
10 Plate Front Raise @ RPE 8/10
10 Seated Alternating DB Hammer Curl (each side) @ RPE 8/10
-rest 1:00 between sets-
SATURDAY
WORKOUT
“Wild Bill Hickok”
FREEDOM:
Teams of 2
8 sets (each/1:1)
200m Run
15 Toes to Bar
(Scored by Total Time)
INDEPENDENCE:
Teams of 2
8 sets (each/1:1)
200m Run
15 Toes to Something or Alt. Toes to Bar
STRENGTH/ACCESSORY
Mini Pump – Upper Pull
3-4 sets
8 Weighted Chin Ups (supinated grip) @ RPE 8/10
10 Double DB Standing Bent Over Row @ RPE 8/10
12 Reverse Grip Lat Pulldown @ RPE 8/10 (or 30 Banded Lat Pulldown)
10 Alternating Dumbbell Curls (each side) @ RPE 8/10
*Rest 2:00-3:00 between sets
*score is total time for the mini pump
