Happy Sunday, everyone! We hope you all had a great weekend and are recharged for another awesome week at CrossFit Fernandina.
A huge shoutout and congratulations to Ryker, Londyn, Eli, and Kaitlyn for competing at the Atlantic Coast Classic in Daytona this weekend! They pushed through some tough workouts and truly represented CFF with grit and determination. Eli placed 3rd in his division, what a huge accomplishment💪.
☀️The summer heat is here in full force, but that hasn’t stopped anyone from showing up and putting in the work. Keep staying hydrated and taking care of yourselves—summer gains are made with smart training and consistency! This week we’re kicking things off with strict press on Monday to build that upper body strength, followed by a long grind on Tuesday that’ll challenge your endurance and mental toughness. On Wednesday, we’re mixing things up with a fun handstand skill session—whether you’re learning the basics or refining your freestanding hold, there’s something for everyone🤸. Friday we’ll be lifting heavy with some cleans, and as always, we’ll finish strong on Saturday with a partner workout that’s sure to bring the energy🔥🔥.
Let’s keep the momentum going, cheer each other on, and get after it!
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH – ALL
Shoulder Press 10-10-10*
*Start Light and build to a Moderate weight.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES*
1 Strict Press (75/55)
2 Front Squats
3 Pull-Ups
*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.
(Score is Total Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
1 Strict Press (45/35)
2 Front Squats
3 Jumping Pull-Ups
*Each round each movement rep increases by 1. Ex: RND 1= 1,2,3, RND 2= 2,3,4 and so on.
(Score is Total Reps)
EXTRA CREDIT – ALL
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
EVERY 4:00 x 6 SETS
400m Run
20 Wall Balls (20/14)
Max Ski Erg in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Cals)
TUESDAY
WORKOUT – PERFORMANCE
ON A 5:00 RUNNING CLOCK…
200m Run
Into…
2 ROUNDS
12 Box Jumps (24/20)
6 Deadlifts (225/155)
-Rest w/ Time Remaining-
ON A 7:00 RUNNING CLOCK…
400m Run
Into…
3 ROUNDS
12 Box Jumps
6 Deadlifts
-Rest w/ Time Remaining-
ON A 9:00 RUNNING CLOCK…
600m Run
Into…
4 ROUNDS
12 Box Jumps
6 Deadlifts
(Score is Total Working Time)
WORKOUT – FITNESS
ON A 5:00 RUNNING CLOCK…
200m Run
Into…
2 ROUNDS
12 Box Jumps (20)
6 Deadlifts (155/105)
-Rest w/ Time Remaining-
ON A 7:00 RUNNING CLOCK…
400m Run
Into…
3 ROUNDS
12 Box Jumps
6 Deadlifts
-Rest w/ Time Remaining-
ON A 9:00 RUNNING CLOCK…
600m Run
Into…
4 ROUNDS
12 Box Jumps
6 Deadlifts
(Score is Total Working Time)
WEDNESDAY
SKILL – ALL
EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold*
MIN 2 – :30 Hollow or Tuck Hold
*Option for Pike, Wall or Free Standing.
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
10 Handstand Push-Ups
20 DB Front Rack Alt. Lunges (50/35)
10 Burpees Over DB
2 Rope Climbs
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 DB Front Rack Alt. Lunges (35/20)
10 Burpees
10 Tuck-Ups
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
3 ROUNDS FOR TIME
1000m Row
50m Sled Push
20 Burpee Broad Jumps
500m Row
30 Plate Ground to Overhead
200m KB Farmers Carry
(Score is Time)
THURSDAY
WORKOUT – ALL
2 ROUNDS FOR QUALITY
30/25 Cal Bike (25/20 Cal Echo)
200m DB/KB Farmer Carry (Athlete Choice)
30/25 Cal Bike
150m DB/KB Front Rack Carry
30/25 Cal Bike
100m DB/KB Overhead Carry
(Score is Time)
FINISHER – ALL
2 SETS
15 Sit-Ups
30 Russian Twists
60 Alt. Bicycle Crunches
1:00 DB/KB Alt. Slides
FRIDAY
STRENGTH – ALL
ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex:
2 Hang Cleans*
+ 1 Shoulder to Overhead
*Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 25 Double Unders*
*Athletes can build weight as they go. Missed reps do not count toward total weight.
WORKOUT – FITNESS
EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 40 Single Unders*
*Athletes can build weight as they go. Missed reps do not count toward total weight.
(Score is Total Weight)
EXTRA CREDIT – ALL
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
5 ROUNDS FOR TIME
600m Run
15 Sandbag Ground to Shoulder (or Power Cleans 135/95)
20 DB Walking Farmer Lunges (50/35)
300m Row
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
160 Alt. DB Snatches (Athlete Choice)
160 Alt. Pistols or Alt. Box Squats
160 Toes to Bar/ Something
160/140 Cal Row
*P1 works while P2 rests. Split work as needed.
(Score is Time)
