Happy Sunday, CFF fam! 🎄💪.
We hope everyone had an amazing weekend and is feeling strong, festive, and ready for Christmas week! As the holidays are officially here, we want to wish all of you and your families a very happy and healthy holiday season. Thank you for continuing to show up, work hard, and bring the best energy to the gym all year long — we’re grateful for this community every single day. Please take note of our holiday class schedule for this week 🎅:
- Monday & Tuesday: Regular class schedule
- Wednesday (Christmas Eve):Morning classes ONLY
- 5:00am
- 6:00am
- 8:30am
- 9:45am
- Thursday (Christmas Day): NO CLASSES
- Friday (12/26): Back to regular class schedule
Enjoy the time with family, friends, good food, and well-earned rest- we’ll see you in the gym! ❤️🎄
📣 January 2026 | 30-Day Rebalance Challenge.
CrossFit Fernandina is excited to partner with Dorie Chauncey, Certified Health Coach (Institute for Integrative Nutrition) and Licensed Massage Therapist, to offer a 30-day guided health resetstarting January 1.
What’s included:
✔ Guided elimination (no alcohol, added sugar, processed grains, or seed oils)
✔ Protein at every meal + meal prep support
✔ Education on blood sugar balance, gut health, inflammation, skeletal muscle & recovery
✔ Weekly group Zoom calls (4 total) for coaching, progress check-ins, and Q&A
✔ Accountability through nutrition and recovery tracking
💲 Cost: $225
📋 Application required
⏰ Applications close December 27
Spots are limited.
Application Link: https://form.typeform.com/to/JbSLbOYA
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH – ALL
4 SETS
8/8 Back Rack Split Squats*
*Keep weight Moderate across all sets.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
10 Burpees Over Bar
15 Push Press (95/65)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
10 Burpees
15 Push Press (65/45)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5 SETS
1 Ring Kip
+ 1 Hips to Ring
+ 1 Ring Muscle-Up
*This is a primer for the RMU in Wednesday’s workout.
TUESDAY
STRENGTH – ALL
EVERY 4:00 x 3 SETS
15-20 DB Bent Over Rows
12-15 DB Floor Press
1:00 Wall Sit
-Rest w/ Time Remaining-
(Score is Weight)
WORKOUT – ALL
FOR TIME
40-30-20-10-20-30-40
Cal Assault Bike*
Sit-Ups
**Alt. Assault Bike Cals 35-25-15-10-15-25-35
Fitness Athletes Should Use Alt. Cals
*C2: 50-40-30-15
Echo: 30-25-15-8
**C2: 45-35-25-15
Echo: 25-20-12-8
(Score is Time)
WEDNESDAY
BENCHMARK WORKOUT – PERFORMANCE
“12 DAYS OF CHRISTMAS”
1 Rope Climb
2 Squat Clean (155/105)
3 Ring Muscle-Ups
4 Burpees
5 Deadlifts (155/105)
6 Pull-Ups
7 V-Ups
8 Wall Balls (20/14)
9 Box Jumps (24/20)
10 Front Rack Lunges (155/105)
11 Handstand Push-Ups
12 Thrusters (155/105)
(Score is Time)
BENCHMARK WORKOUT – FITNESS
“12 DAYS OF CHRISTMAS”
1 Strict Pull-up
2 Squat Cleans (115/75)
3 Knees to Elbows
4 Burpees
5 Deadlifts (115/75)
6 Jumping Pull-Ups
7 Tuck-Ups
8 Wall Balls (14/10)
9 Box Jumps (20″)
10 Front Rack Lunges (115/75)
11 Push-Ups
12 Thrusters (115/75)
(Score is Time)
THURSDAY
NO CLASSES
FRIDAY
WORKOUT OF THE WEEK – ALL
“NAUGHTY OR NICE”
IN TEAMS OF 2…
EMOM x 32 MINUTES*
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)**
MIN 4 – Rest
*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
**Weight Options…
135/95
185/135
225/155
Heavier as Needed
(Score is Total Reps)
SATURDAY
WORKOUT OF THE WEEK – PERFORMANCE
“DECK THE WALL BALLS”
PARTNER WORKOUT
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
200 Double Unders
150 Wall Balls (20/14)
100 Sit-Ups
50 Strict Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
