Happy Sunday, everyone! We hope you all had an amazing weekend, and can you believe there are just 9 days left until Christmas? 🎄 The holiday cheer is in full swing, and we’ve been feeling it here at the gym with all the hard work and camaraderie we’ve seen in the workouts this month. It’s been awesome watching everyone push through some tough workouts!
This week is packed with a great variety of movements—everything from power snatches to back squats, back rack lunges, max calories, and a heavy dose of deadlifts to cap things off on Saturday. And don’t forget, Saturdays are for partner WODs, so be sure to bring a friend and get after it together! 🥳
Giving Back This Holiday Season
This year, we’re excited to be giving back to our community, and it’s truly heartwarming to see everyone come together for such an amazing cause. CrossFit Fernandina has chosen to bless a local foster family with Christmas gifts.
🎁All the gifts that were donated have been wrapped up, and they will be delivered on Tuesday evening to the family. A huge thank you to everyone who contributed—it’s because of you that we can bring some extra joy to this family’s holiday season. If you’d still like to donate, gift cards are welcome, and you can drop them off with Danie, Steph, Lyndsie, or Craig by Tuesday morning.
🚨Special Deal at Healthy Hub!
Looking for a post-workout pick-me-up? Healthy Hub is offering all our members a 20% discount every time you walk in! Grab a delicious smoothie or energizing tea to fuel your day. Healthy Hub is located right by Chic-Fil-A at: 464006 SR-200 E, Yulee, FL 32097
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!
🎄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!
We’re so grateful for each of you and your continued support! Let’s keep the holiday spirit going strong as we finish out the year with even more hard work, giving, and community.
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
EMOM x 7 MINUTES
1 Power Snatch*
+ 1 Hang Power Snatch
*Build to and slightly past Workout Weight.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
35 Wall Balls (20/14)
6 Power Snatch (155/105)
30 Wall Balls
5 Power Snatch
25 Wall Balls
4 Power Snatch
20 Wall Balls
3 Power Snatch
15 Wall Balls
2 Power Snatch
10 Wall Balls
1 Power Snatch
(Score is Time)
WORKOUT – FITNESS
FOR TIME
35 Wall Balls (14/10)
6 Power Snatch (115/75)
30 Wall Balls
5 Power Snatch
25 Wall Balls
4 Power Snatch
20 Wall Balls
3 Power Snatch
15 Wall Balls
2 Power Snatch
10 Wall Balls
1 Power Snatch
(Score is Time)
TUESDAY
STRENGTH – ALL
4 SETS
10/10 Barbell Back Rack Reverse Lunges*
12-15 DB Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
*Keep Weight Light-Moderate.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
500/400m Row
100 Double Unders
50 Sit-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
400/350m Row
150 Single Unders
40 Sit-Ups
(Score is Rounds + Reps)
WEDNESDAY
WORKOUT – PERFORMANCE
ON A 21:00 RUNNING CLOCK…
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 Handstand Push-Ups + 5 Deadlifts (275/185)
2.) 7 Handstand Push-Ups + 7 Deadlifts (225/155)
3.) 5 Handstand Push-Ups + 10 Deadlifts (185/135)
(Score is Total Cals)
WORKOUT – FITNESS
ON A 21:00 RUNNING CLOCK…
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 DB Push Press (Athlete Choice) + 5 Deadlifts (185/135)
2.) 7 DB Push Press (Athlete Choice) + 7 Deadlifts (155/105)
3.) 5 DB Push Press (Athlete Choice) + 10 Deadlifts (135/95)
(Score is Total Cals)
THURSDAY
STRENGTH – ALL
Box Back Squat*
10-10-10-10
*Squat to a Box that is at or slightly above parallel. Start Moderate and build to Heavy.
(Score is Weight)
WORKOUT – PERFORMANCE
EVERY 2:00 x 4 SETS
15 Box Jumps (30/24)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
WORKOUT – FITNESS
EVERY 2:00 x 4 SETS
15 Box Jumps (24/20)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
FRIDAY
SKILL – ALL
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Option…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
30 Burpees to Target*
30 KB Swings (53/35)
30 Chest to Bars**
*Target ideally 6″ above standing reach.
**Pull-Ups reduce by 10 each round, 30-20-10.
(Score is Time)
WORKOUT – FITNESS
3 ROUNDS FOR TIME
25 Burpees to Target*
30 KB Swings (35/26)
30 Pull-Ups or Jumping Chest to Bars**
*Target ideally 6″ above standing reach.
**Pull-Ups reduce by 10 each round, 30-20-10.
(Score is Time)
SATURDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build up to and past Workout Weight in Complex*
1 Deadlift
+ 1 Hang Power Clean
+ 1 Shoulder to Overhead
*Goal is Moderate-Heavy.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 14 MINUTES*
3 Deadlift (Athlete Choice)
2 Hang Power Clean
1 Shoulder to Overhead
*P1 completes an AMRAP while P2 completes a 200m Run. Once P2 comes back from the 200m Run partners switch. P1 will pick up where P2 left off on the barbell complex.
(Score is Rounds + Reps)
