🎄We hope everyone had an amazing Christmas and enjoyed time with family and friends! As we wrap up another fantastic year, we want to take a moment to thank each of you for making 2024 so special. It’s been a year full of hard work, personal achievements, and, most importantly, the support of this incredible community. We couldn’t ask for a better group to train with, laugh with, and grow with. Thank you for being a part of CrossFit Fernandina!
As we kick off the final week of 2024, please note that we’ll be operating on a limited schedule. On New Year’s Eve, we’ll be holding morning classes, but there will be NO evening classes (12/31). Then, on New Year’s Day, we’ll be closed for the entire day to give everyone a chance to recharge for the new year. We’ll be back to our normal schedule starting Thursday, January 2nd!
🚨NEW YEAR TEEN PROGRAM🚨
We’re excited to announce that our Teen Program is starting back up on Monday, January 13th! The program will run every Monday and Wednesday from 4:15-5:15 PM for 8 weeks. This is a great opportunity for young athletes to develop strength, build confidence, and be part of our supportive community.
🏈We want to give a huge shoutout to Brendan Black and the Iowa State Cyclones for their victory in the PopTarts Bowl this past Saturday! Brendan, a true standout athlete in our community, led his team to a big win, and we couldn’t be prouder.
We’ve got some fun, New Year-themed workouts planned to get you moving into 2025 with energy and excitement. On Friday, we’ll be focusing on power snatches and muscle-ups. Then, on Saturday, we’ll be partnering up for a workout, so bring a friend!
💥Here’s to an even stronger 2025! We can’t wait to see what the new year brings.
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
3 SETS
12-15 Lat Pull-Overs
20-25 Banded Upright Rows
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT – PERFORMANCE
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (53/35)|(24/20)
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Sit-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Up-Down Box Jumps (24/20)
Immediately into…
100m Sprint
(Score is Total Reps of ‘Max’ Movements)
WORKOUT – FITNESS
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (35/26)|(20)
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Sit-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Up-Down Box Jumps (20)
Immediately into…
100m Sprint
(Score is Total Reps of ‘Max’ Movements)
TUESDAY
WORKOUT OF THE WEEK – PERFORMANCE
“PARTY LIKE IT’S 2025”
ON A 25:00 RUNNING CLOCK…
2025m Row
-Immediately Into-
AMRAP w/ Time Remaining…
20 Double Unders
2 Thrusters (135/95)
5 Chest to Bars
(Score is Rounds + Reps)
WORKOUT OF THE WEEK
“PARTY LIKE IT’S 2025”
ON A 25:00 RUNNING CLOCK…
2025m Row
-Immediately Into-
AMRAP w/ Time Remaining…
40 Single Unders
2 Thrusters (95/65)
5 Pull-Ups or Jumping Pull-Ups
(Score is Rounds + Reps)
WEDNESDAY
NO CLASSES
THURSDAY
WORKOUT OF THE WEEK – PERFORMANCE
“HIT THE GROUND RUNNING”
2 ROUNDS FOR TIME
800m Run
40 Deadlifts (155/105)
30 Burpees Over Bar
20 Hang Power Cleans
10 Burpees Over Bar
(Score is Time)
WORKOUT OF THE WEEK – FITNESS
“HIT THE GROUND RUNNING”
2 ROUNDS FOR TIME
800m Run
40 Deadlifts (115/75)
30 Burpees
20 Hang Power Cleans
10 Burpees
(Score is Time)
FRIDAY
STRENGTH – ALL
EMOM x 6 MINUTES
1 Power Snatch
+ 1 Hang Snatch*
Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
10 Power Snatches (135/95)
12 Muscle-Ups*
20 Hang Power Snatches (115/75)
10 Muscle-Ups*
30 Hang Power Snatch (75/55)
8 Muscle-Ups*
*Option for Bar or Ring.
(Score is Time)
WORKOUT – FITNESS
FOR TIME
10 Power Snatches (95/65)
20 Up-Down Pull-Ups
20 Hang Power Snatches (75/55)
16 Up-Down Pull-Ups
30 Hang Power Snatch (45/35)
12 Up-Down Pull-Ups
(Score is Time)
SATURDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
600/500m Row
40 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
