Happy Sunday, we hope everyone had a great chilly weekend! Can you believe how fast this year is flying by? But don’t worry, we still have plenty to look forward to in 2024.
🦃A quick reminder: the gym will be closed on Thanksgiving Day, Thursday, Nov. 28th. We hope everyone gets the chance to relax and enjoy time with family and friends. We’re so thankful for each and every one of you and the amazing community we’ve built together. Friday, Nov. 29th – there will only be ONE CLASS at 9 AM. We’ll be back to regular open gym and class on Saturday.
🎄🎅Save the date for our annual CrossFit Fernandina Christmas Party on Friday, Dec. 6th! Get ready for games, great food, and an evening full of fun with your gym family.
Attention CrossFit Fernandina Members Who Are Small Business Owners!
In honor of Small Business Saturday on November 30th, we want to give a big shout-out to all of our members who own small businesses. We’ll be highlighting your businesses for the rest of November, and we want to make sure you get the recognition you deserve!
If you’re a small business owner, please message me or comment below with some details about your business so we can share and support you. Let’s celebrate your hard work and dedication!
Looking forward to bragging about you all!
This week we have THREE Thanksgiving Themed wods, let’s get after it🦃.
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
EVERY 4:00 x 4 SETS
8/8 Back Rack Split Squats
*Start Light-Moderate and build to Moderate+.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
10 Front Rack Alt. Lunges (135/95)
10 Handstand Push-Ups
50 Double Unders
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
10 Front Rack Alt. Lunges (95/65)
10 DB Push Press (35/20)
100 Single Unders
(Score is Rounds + Reps)
TUESDAY
WORKOUT – ALL
EMOM x 20 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Up-Downs Over Row
MIN 3 – :50 Max Sit-Ups
MIN 4 – Rest
(Score is Total Reps)
POST-WORKOUT STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press
WEDNESDAY
WORKOUT – PERFORMANCE
“TURDUCKEN”
FOR TIME
20 Deadlifts (185/135)
30 Pull-Ups
20 Deadlifts
40 Wall Balls (20/14)
30 Pull-Ups
20 Deadlifts
50 Box Jumps (24/20)
40 Wall Balls
30 Pull-Ups
20 Deadlifts
*The first of three Turkey Day Workouts this week!
(Score is Time)
WORKOUT – FITNESS
“TURDUCKEN”
FOR TIME
20 Deadlifts (135/95)
30 Ring Rows
20 Deadlifts
40 Wall Balls (14/10)
30 Ring Rows
20 Deadlifts
50 Box Jumps (20)
40 Wall Balls
30 Ring Rows
20 Deadlifts
*The first of three Turkey Day Workouts this week!
(Score is Time)
THURSDAY
HAPPY THANKSGIVING! 🦃
FRIDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
Option 1…
1 Power Snatch + 2 Overhead Squat
Or…
Option 2…
1 Power Clean + 2 Front Squats
(Score is Weight)
WORKOUT OF THE WEEK – PERFORMANCE
“WISHBONE”
5 ROUNDS FOR TIME
10 Power Snatches (95/65)
10 Overhead Squats
15 Toes to Bar
20/15 Cal Bike
(Score is Time)
WORKOUT OF THE WEEK – FITNESS
“WISHBONE”
5 ROUNDS FOR TIME
10 Power Clean (95/65)
10 Front Squats
15 Toes to Something
15/12 Cal Bike
(Score is Time)
SATURDAY
PARTNER WORKOUT – ALL
“MACY’S DAY PARADE”
IN TEAMS OF 2…
AMRAP x 30 MINUTES**
100m Run
10 Synchro Burpees
200m Run
20 Synchro Push-Ups
400m Run
40 Synchro Walking Lunges
800m Run
200 Double Unders or 300 Single Unders
**All Runs + Synchro Movements must be completed ttogether. Jump rope reps split between partners.
(Score is Rounds + Reps)
