Happy Sunday, CFF Family!
We hope you’ve had an amazing weekend and are ready to roll into another strong week of training. We’ve got just a few more weeks of wave loading before we retest our 3RM and see all the progress we’ve made over the past 7 weeks. This week’s focus: 5-4-3 building to an RPE 9! That means we’re going heavier while still keeping our mechanics sharp. This is also our last heavy week before we hit a well-earned deload week—so bring the energy and let’s move some weight!
Our Fall Programs kick off this week!
- Ladies Lift – Strength training designed for women of all levels.
- CF Pre-Teens – Building strong, confident, and capable young athletes.
It’s not too late to grab your spot! Registration links are live on the CFF website. If you have questions or want to get registered, shoot us a message or chat with a coach at the gym!
Special Member Perk This Week!
Breann from Healthy Hub is doing a company highlight for CrossFit Fernandina! All CFF members get a FREE shake + tea (Level 1 Combo) on Friday, August 15th anytime between 7 AM – 2 PM. Healthy Hub is located at 464006 SR 200, Yulee—right behind Chick-fil-A. Swing by, grab your free goodies, and show some love to one of our amazing local businesses!
The final workout for the Island Time Throwdown drops this week! Whether you’re throwing down on the competition floor or helping out as a volunteer, this year is going to be our best one yet. Don’t miss it!
🔗 Link: https://competitioncorner.net/events/17821/details?fbclid=PAQ0xDSwMFsaFleHRuA2FlbQIxMQABp-k46nqdw8S6A0sT0A_9ZOqa5AcW50jZJEcfaWeESRrzvIUW25RDowiedYmZ_aem_wi5lMP6g-ruNUlzaDHAcew
Let’s have a great week and get after it💪.
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH – ALL
Deadlift 5-4-3 | 5-4-3*
*Start Moderate-Heavy and end Heavy. The second set of 5 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 5 of 7
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
AMRAP x 10 MINUTES*
5 Hang DB Snatch (R)|(50/35)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (53/35)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 10 MINUTES*
5 Hang DB Snatch (R)|(35/20)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (35/26)
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 6×3 Pausing Split Jerk*
*Keep weight Moderate across all sets. Pause for :02 in the Dip before completing the movement.
(Score is Weight)
2. ON AN 7:00 RUNNING CLOCK…
Max Strict Chest to Bars*
*If needed use a light band. You should only be able to complete 3-5 reps at a time if using a band.
(Score is Reps)
TUESDAY
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME
20/15 Cal Assault Bike*
10 Toes to Bar
10 Box Jumps (30/24)
(Score is Time)
*Cal C2: 25/20
Cal Echo: 15/12
WORKOUT – FITNESS
10 ROUNDS FOR TIME
15/12 Cal Assault Bike*
10 Toes to Something
10 Box Jumps (24/20)
(Score is Time)
*Cal C2: 20/15
Cal Echo: 12/10
WEDNESDAY
STRENGTH – ALL
Shoulder Press 5-4-3 | 5-4-3*
*Start Moderate-Heavy and end Heavy. The second set of 5 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 5 of 7
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
FOR TIME
1250/1000m Row
30 Shoulder to Overhead (155/105)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
1000/800m Row
30 Shoulder to Overhead (115/75)
(Score is Time)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
4/4 Overhead Split Squats*
*Build from last week and go slightly heavier.
(Score is Weight)
2.) EMOM x 15 MINUTES*
3 Chest to Bars
*Use a band if needed.
THURSDAY
WORKOUT – PERFORMANCE
3 SETS
800m Run
40 Russian KB Swings (53/35)
200m Suitcase Carry*
-Rest 2:00 b/t Sets-
*Switch hands as needed.
(Score is Slowest Set)
WORKOUT – FITNESS
3 SETS
800m Run
40 Russian KB Swings (35/26)
200m Suitcase Carry*
-Rest 2:00 b/t Sets-
*Switch hands as needed.
(Score is Slowest Set)
FRIDAY
STRENGTH – ALL
Back Squat 5-4-3 | 5-4-3*
*Start Moderate-Heavy and end Heavy. The second set of 5 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 5 of 7
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES
1-2-3-4-and so on…
Front Squats (135/95)
Burpees Over Bar
(Score is Total Reps)
WORKOUT – FITNESS
AMRAP x 8 MINUTES
1-2-3-4-and so on…
Front Squats (95/65)
Burpees
(Score is Total Reps)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) 5 SETS*
2 Chest to Bar
+ 1-2 Bar Muscle-Ups
*This is meant to be a primer for tomorrow’s workout.
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
150 Double Unders or 250 Single Unders
50 Chest to Bars or Jumping Pull-Ups
30 Deadlifts (Athlete Choice)
150 Double Unders or 250 Single Unders
50 Handstand Push-Ups or DB Push Press
30 Bar Muscle-Ups or Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
