Happy Sunday everyone! As we wrap up another successful week in December, let’s take a moment to reflect on some highlights and look ahead to what’s coming up.
First, a huge thank you to everyone who joined us at our Annual Christmas Party! It was an amazing time, filled with laughter, great food, and even better company. We truly missed those who couldn’t make it, but for those who did, you made it a memorable kickoff to the holiday season.
🎄In the spirit of the season, don’t forget to grab your Bingo card! This month’s challenge is in full swing, and it’s a fun way to stay engaged and keep pushing through the holidays. Complete a bingo to earn a FREE Fitaid, and if you finish the whole card, you’ll be entered into a drawing for a *FREE* month of membership!
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!
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.
All the toys have been purchased on the Amazon list and we can’t thank everyone enough who has donated. We’re 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.
Looking ahead, we’ve got a week full of exciting training ahead! We’re kicking things off with Overhead Squats on Monday—always a great way to challenge your stability and strength. Tuesday and Thursday will focus on gymnastics skill. Then, on Friday, we’re hitting some heavy Bench Press. We’ll wrap up the week with a Hero Wod on Saturday “Roy.”
The holidays are here, but that doesn’t mean we slow down, let’s get after it💪.
Workouts of the Week:
MONDAY
STRENGTH – PERFORMANCE
10-8-6-4*
Overhead Squat
*Start Light and build to Moderate-Heavy.
(Score is Weight)
STRENGTH – FITNESS
10-8-6-4*
Front Squat
*Start Light and build to Moderate-Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES
20 Double Unders
10 Burpees Over Bar
5 Overhead Squats (135/95)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 9 MINUTES
40 Single Unders
10 Burpees
5 Front Squats (135/95)
(Score is Rounds + Reps)
TUESDAY
EXTENDED WARM-UP – ALL
EMOM x 8 MINUTES
MIN 1 – Practice Gymnastic Option*
MIN 2 – 100m Run
*Gymnastic Options…
3-5 Strict (Banded) Pull-Ups
3-5 Pull-Ups
1-2 Muscle-Ups
WORKOUT – PERFORMANCE
FOR TIME
30 Ring Muscle-Ups*
*Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20).
(Score is Time)
WORKOUT – FITNESS
FOR TIME
50 Pull-Ups*
*Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20).
*Option for Strict Pull-Up.
(Score is Time)
WEDNESDAY
STRENGTH – ALL
ON A 10:00 RUNNING CLOCK…
Build to Workout Starting Weight for 1-Rep Power Snatch
(Score is Weight)
WORKOUT – PERFORMANCE
EMOM x 14 MINUTES
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch*
*Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.
(Score is Heaviest Snatch)
WORKOUT – FITNESS
EMOM x 14 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 1 Power Snatch*
*Start at a Light-Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.
(Score is Heaviest Snatch)
THURSDAY
SKILL – ALL
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Options…
10 (Deficit) Push-Ups
7-10 Pike Push-Ups
10 Bench Dips
5 Strict Ring Dips
WORKOUT – PERFORMANCE
5 ROUNDS FOR TIME
50/40 Cal Row
20 Toes to Bar
(Score is Time)
WORKOUT – FITNESS
5 ROUNDS FOR TIME
40/30 Cal Row
20 Toes to Something
(Score is Time)
FRIDAY
STRENGTH – ALL
ON AN 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
2-4-6-and so on…
DB Thruster (50/35)
DB Front Rack Alt. Lunges
Reps of 25′ Shuttle Run*
*Each 25′ Length = 1-Rep
(Score is Total Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
2-4-6-and so on…
DB Thruster (35/20)
DB Farmer Alt. Lunges
Reps of 25′ Shuttle Run*
*Each 25′ Length = 1-Rep
(Score is Total Reps)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2… HERO WOD “ROY”
4 ROUNDS FOR TIME
40 Deadlifts (Athlete Choice)
50 Box Jumps (Athlete Choice)
60 Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as needed.
(Score is Time)
*In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
