Can you guys believe it’s already December?! 2024 has flown by, but before we fully embrace the holiday season, we’ve got a few fun things lined up to finish the year strong here at CrossFit Fernandina!

🎄Our Annual Christmas Party Is This Week! Mark your calendars for Friday, December 6th—it’s our highly anticipated Ugly Christmas Sweater Party!! Not only do we get to eat, drink, and be merry, but we also get to show off our best (or worst) holiday sweaters for a chance to win the title of Tackiest Sweater. This is always a blast, so come dressed for the occasion! Be sure to RSVP via the event page so we can plan accordingly for food—Cantina Louie will be catering dinner, and we ask that you bring a dessert or drink to share. 
🎅We’ll also be doing our annual White Elephant Gift Exchange, where the only rule is you can only bring something you already own—so get creative with those re-gifts! This is a great opportunity to get rid of your old toaster, candles, books, ski equipment, etc.  

❄️December Challenge: Christmas BINGO! It’s easy to play—just fill out the BINGO card by completing a series of tasks around the gym and community. Once you get BINGO, you’ll win a free Fitaid (one per person). But that’s not all—if you complete the entire BINGO card, you’ll be entered for a chance to win a FREE MONTH of membership! So, get your BINGO on and let’s finish the year with some fun challenges!

Giving Back: Blessing a Local Foster Family This year, we’re excited to be giving back to our community. CrossFit Fernandina has chosen to bless a local foster family with Christmas gifts. Coach Lyndsie personally knows this family, and they’ve expressed how much this means to them, saying, “This is an answer to prayer.” They have six children, including their foster children, and we want to help make their Christmas extra special.

To support this cause, we’ve created an Amazon wish list where you can directly purchase gifts for the family. Alternatively, you can leave a gift card or monetary donation in the envelope at the front desk. We’re also hosting a gift-wrapping party on December 15th—come help wrap the gifts and make this Christmas unforgettable for this amazing family. If you have any questions or would like to get involved, reach out to Coach Lyndsie. 

The Perfect Gift: A CrossFit Fernandina Gift Card
Looking for a gift for someone special? We’ve got the perfect solution! Surprise a friend, coworker, or loved one with a $100 gift card to CrossFit Fernandina—absolutely FREE! This card can be applied toward a new membership for non-members, so it’s a great way to introduce someone to the CrossFit community. You can pick one up today at the front desk! 

💪Looking Back at November & Looking Ahead to December 
As December begins, we are looking at a month full of GGP lifting and weeks that are VERY varied! We want to make the last month of the year fun to get everyone excited for the holidays AND the 2025 training year that is quickly approaching!

You will see plenty of opportunities to lift, classic Crossfit workouts, and some fun new and old named workouts to take us to the end of 2024.
We have 3 Christmas-themed workouts coming your way, and similar to Thanksgiving, they will be the day before, the day of, and the day after Christmas, so everyone has an opportunity to tackle at least one of these fun workouts!
We will have 2 New Year’s workouts, too, to help get you ready to ring in 2025! Let’s keep getting after our training this final month and hit the ground running in January!   

We’re excited to see what December brings, and we can’t wait to finish 2024 strong with all of you. Let’s make these final weeks count—both in the gym and in the community!

See you at the gym (and the Christmas party)!  

WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
ON A 16:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Jerk*
*Slightly Heavier than Workout Weight.
(Score is Weight)

WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME 
500/400m Row
20 Toes to Bar
10 Shoulder to Overhead (155/105)
(Score is Time)
 
WORKOUT – FITNESS
3 ROUNDS FOR TIME 
400/350m Row
20 Toes to Something
10 Shoulder to Overhead (115/75)
(Score is Time)

TUESDAY 
STRENGTH – ALL
Deadlift  4-3-2-1*
*Start Mod-Heavy and Build to Heavy.
(Score is Weight)

WORKOUT – PERFORMANCE
ON A 10:00 RUNNING CLOCK… 
60 Wall Balls (20/14)
Immediately Into AMRAP in Remaining Time of:
6 Deadlifts (275/185)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
ON A 10:00 RUNNING CLOCK… 
60 Wall Balls (14/10)
Immediately Into AMRAP in Remaining Time of:
6 Deadlifts (185/135)
12 Box Jumps (20)
(Score is Rounds + Reps)

WEDNESDAY 
WORKOUT – PERFORMANCE
FOR TIME 
40/30 Cal Bike
40 Pull-Ups
60/50 Cal Bike
30 Chest to Bars
80/70 Cal Bike
20 Bar Muscle-Ups
(Score is Time)

WORKOUT – FITNESS
FOR TIME 
30/25 Cal Bike
40 Jumping Pull-Ups
50/40 Cal Bike
30 Pull-Ups
70/60 Cal Bike
20 Chest to Bars
(Score is Time)

THURSDAY 
SKILL – ALL
ON A 10:00 RUNNING CLOCK… 
Practice Handstand Skill*
*Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
 
WORKOUT – ALL 
TABATA (8 SETS :20 ON/:10 OFF) 
TABATA 1 – Double or Single Unders
TABATA 2 – Russian KB Swing (Athlete Choice)
TABATA 3 – Burpees
TABATA 4 – Air Squat
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)

FRIDAY 
STRENGTH – ALL
3 SETS 
10/10 DB Goblet Bulgarian Split Squats
-Rest :30-
12-15 Tempo Sumo Stance DB RDL (20X0)
-Rest 2:00 b/t Sets-

WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES 
200m Run
6 Back Rack Alt. Lunges (95/65)*
2 Rope Climbs
*Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on.
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 15 MINUTES 
200m Run
6 Back Rack Alt. Lunges (65/45)*
6 Strict Pull-Ups**
*Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on.
**Option for Strict Knees to Elbow.
(Score is Rounds + Reps)

SATURDAY 
STRENGTH – ALL
EMOM x 8 MINUTES
1 Power Clean & Jerk*
*Start Mod-Light and Build to Workout Weight.
(Score is Weight)

PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
40 ROUNDS FOR TIME*
1 Power Clean & Jerk (Athlete Choice)
3 Strict Handstand Push-Ups or DB Strict Press
*P1 completes a full round while P2 rests. Once a round is completed, partners switch.
(Score is Time)