Happy Sunday, everyone! We hope you all enjoyed the beautiful, cooler weather this weekend!
Yesterday, some of us had the incredible opportunity to support Cherish and the entire breast cancer community by participating in the Making Strides Walk. It was an inspiring day filled with hope and strength walking alongside survivors, supporters, and advocates💕.
This is the week—Island Time Throwdown is happening on Saturday! We encourage everyone to come out and cheer on our amazing athletes and community. To prepare for the competition, we will be canceling Friday’s 5:45 PM class on October 25th to set everything up. There will be no classes on Saturday, Oct. 26th.
🎃🍬Also, don’t forget about Nassau County Parks & Recreation’s Annual Halloween Festival on Friday, October 25, from 5:00-8:00 PM at the Yulee Sports Complex. This year, our gym’s theme is 80s fitness🛼🎸🕺, so get ready to see some fun costumes! We’re still accepting candy donations, so any contributions would be greatly appreciated.
📣Ladies of CrossFit Fernandina, mark your calendars for our “Sips & Dips” day on Sunday, November 3rd🍂! Join us from 2-4 PM for a fun afternoon filled with your favorite wine, mocktails, and side dishes. It’s a great opportunity to connect with all the strong women in our gym.
We’re looking forward to a fantastic week ahead, let’s get after it👏.
Workouts for the Week:
MONDAY
SKILL – ALL
EMOM x 10 MINUTES
MIN 1 – 2 Power Snatch*
MIN 2 – Reps of Gymnastics**
*Start Moderate and build slightly past workout weight.
**Gymnastics Options…
3-5 SLOW Ring Rows
3-5 Strict Pull-Ups
1-3 Burpee Up-Down Pull-Ups
1-3 Ring Muscle-Ups
WORKOUT – PERFORMANCE
15 ROUNDS FOR TIME
1 Power Snatch (185/135)
2 Ring Muscle-Up
(Score is Time)
WORKOUT – FITNESS
15 ROUNDS FOR TIME
1 Power Snatches (135/95)
2 Burpee Pull-Up
(Score is Time)
TUESDAY
STRENGTH – ALL
Back Squat (1 x Max Reps)
1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9
(Score is Weight)
Week 3 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
EMOM x 12 MINUTES
6 Front Squats (135/95) + 10 Double Unders*
-Rest w/ Time Remaining-
*Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.
(Score is Highest Double Unders Completed)
WORKOUT – FITNESS
EMOM x 12 MINUTES
6 Front Squats (95/65) + 10 Single Unders*
-Rest w/ Time Remaining-
*Bar comes from the floor. Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.
(Score is Highest Single Unders Completed)
WEDNESDAY
STRENGTH – ALL
Push Press (1 x Max Reps)
1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9
(Score is Weight)
Week 3 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
3 SETS**
AMRAP x 5 MINUTES
100m Run
6 Single DB Overhead Alt. Lunges (50/35)*
4 Alt. DB Devils Press
*Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
WORKOUT – FITNESS
3 SETS**
AMRAP x 5 MINUTES
100m Run
6 Single DB Front Rack Alt. Lunges (35/20)*
4 Alt. DB Devils Press
*Perform 3 Reps with DB FR on L-side then 3 Reps DB FR on R-side.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
THURSDAY
PARTNER WORKOUT – ALL
AMRAP x 30 MINUTES*
120/100 Cal Row
100 Box Jumps (Athlete Choice)
80 Toes to Bar
60 Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION – ALL
AMRAP x 30 MINUTES
50/40 Cal Row
40 Box Jumps
30 Toes to Bar
20 Pull-Ups Ring Rows
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
Deadlift (1 x Max Reps)
1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9
(Score is Weight)
Week 3 of 6
Strength | 5-3-1 Cycle
HERO WORKOUT – PERFORMANCE
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
HERO WORKOUT – FITNESS
DT
5 ROUNDS FOR TIME
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
(Score is Time)
