Happy Sunday everyone! As we dive into another week of excitement and challenge, we want to start by expressing our deep gratitude for each and every one of you. It’s your support and enthusiasm that make us stronger together, we have an exciting week ahead of us with lots of opportunities to grow💪.
🍎A special shout-out and good luck to all our CFF teachers, students, and faculty members heading back to school this week! We know it’s a busy time, and we’re cheering you on for a fantastic school year ahead!
💥Don’t forget that our next 6-week CrossFit pre-teen/teen program kicks off on Monday, August 19th. We still have spots available, so if you’re interested in registering, follow the link below. Please note that we need a minimum of five athletes to run the program; otherwise, it may be canceled.
https://fernandina.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=271427&OnlineMembershipPaymentOptionId=1069255&IsMobile=True&fbclid=PAZXh0bgNhZW0CMTEAAaYxFFz0lpRs2Obew0nBoVYBO5LQb3zTrhcU5cnikhpaWCse2PcUzcFxRT0_aem_0Sn8VwYfiF6MtAaJsmes3Q
🚨 UPDATED OPEN GYM HOURS 🚨 Here’s when you can take advantage of our open gym times:
- Monday: 7am-8:30am & 3:30pm-4:30pm
- Tuesday: 7am-8:30am & 3:30pm-4:30pm
- Wednesday: 3:30pm-4:30pm
- Thursday: 7am-8:30am
- Friday: 7am-8:30am
- Saturday: 8:00am-9:00am
🏋️This week is all about testing our progress and pushing our limits. We’ll be re-testing the 1RM Snatch, followed by a challenging Box Jump + Snatch combo on Monday. On Friday, we’ll tackle the Clean & Jerk re-test. Over the past five weeks, we’ve focused on these lifts, so let’s see how much we’ve improved and make the most of our efforts!
Whether you’re a seasoned pro or new to these lifts, use this week to refine your technique and build confidence. We’re excited to see everyone’s hard work pay off.
Let’s crush this week together and keep showing up🔥.
Workouts for the Week:
MONDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Snatch
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
12-9-6-3
Box Jumps (30/24)
4-3-2-1
Squat Snatch*
*Perform at 85% of Heavy 1-Rep
(Score is Time)
WORKOUT – FITNESS
FOR TIME
12-9-6-3
Box Jumps (24/20)
6-4-3-2
Power Snatch*
*Perform at 85% of Heavy 1-Rep
(Score is Time)
TUESDAY
WORKOUT – PERFORMANCE
5 SETS FOR MAX REPS
1:00 – Cal Bike
1:00 – Front Squat (75/55)
1:00 – Toes to Bar
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
WORKOUT – FITNESS
5 SETS FOR MAX REPS
1:00 – Cal Bike
1:00 – Front Squat (65/45)
1:00 – Toes to Something
1:00 – Up-Downs
1:00 – Rest
(Score is Total Reps)
POST-WORKOUT SKILL – ALL
3 SETS
:20-:30 L-Hang or Knee-Tuck Hang
8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks
WEDNESDAY
SKILL – ALL
ON A 10:00 RUNNING CLOCK…
Practice Handstand Option*
*Options…
Wall HS Hold
Freestanding HS Hold
Pike HS Hold
HS Walk
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
20 DB Sumo Deadlifts (50/35)
15 Handstand Push-Ups
10 Strict Pull-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
20 DB Sumo Deadlifts (35/20)
15 DB Push Press
10 Ring Rows*
*Option for Banded Strict Pull-Ups.
(Score is Rounds + Reps)
THURSDAY
SKILL – ALL
3 SETS*
2 Power Clean
+ 2 Front Squat
+ 2 Shoulder to Overhead
-Rest As Needed b/t Sets-
*Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk.
WORKOUT – ALL
3 ROUNDS FOR QUALITY
800m Run
15 Slow Empty Barbell Bent Over Rows*
30 Lateral Alt. Box Step-Overs (20)
Jump Rope Option (Athlete Choice)**
:45/:45 Side Plank Hold
*:01 Pause at the Top and Bottom of Each Rep
**30 Crossover Singles, 60 Double Unders, or 120 Single Unders
FRIDAY
STRENGTH – ALL
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Shoulder to Overhead
10 Thrusters
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Shoulder to Overhead
10 Thrusters
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
1000/800m Row
50 Sit-Ups
25 Bar Muscle-Ups or Pull-Ups
*P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed.
(Score is Rounds + Reps)
