Happy Sunday gym fam, we hope everyone has been having a great weekend! 🦐☀️Shrimp Fest parade will be this Thursday, 5/02!  We will be meeting at Central Park on the island, our float is number 86. So when coming out to meet us that’s the spot number to look for. Parking is limited so if we can, let’s meet at the gym and carpool. Parade starts promptly at 6:00pm and the roads will be closed so make sure to get there in time to park and get on the float! We still need help decorating the float, so if you can meet earlier than 5:30 we would appreciate the help! The candy donation box is still at the front of the gym🍬.

So Much Fitness Coming In May! The first full week of May is going to start on a high note as we test our 3RM for the OH/Front Squat & Bench Press! Once the strength cycle is done, we go back to GPP lifting, which will consist of barbell complexes and strength days, but there will not be a linear progression behind them. We will continue to get stronger by varying our strength movements!
We have a special Cinco De Mayo workout, a great Mother’s Day Workout, our Benchmark workout: Kelly, and of course, we are tackling Murph on Memorial Day! Speaking of Murph.. we have NEW Murph T-shirts available for purchase on our website:  https://crossfitfernandina.com/shop  Pre-order. before May 10th to guarantee your t-shirt size and to have them delivered just in time. We will run heats starting early that Monday morning, May 27th, more details to come💪.

Throughout this month, we will see the gymnastics focus shift from Strict HSPU to building confidence/ capacity in the Toes to Bar. This will take the form of skill sessions and higher volume TTB workouts, so prep those lats and midlines! We also will be prepping everyone for the Mid Year Mini Comp that will take place in the final 3 weeks of June!

Let’s have an awesome week and get after it🔥. Workouts for the week:
MONDAY
Strength – Bench Press (ALL)
3×10*

Workout – Performance
AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats
(Score is Rounds + Reps)

Workout – Fitness.
AMRAP x 16 MINUTES
8 Knees to Tricep
12 Up-Downs
16 Air Squats
(Score is Rounds + Reps)

TUESDAY
EXTENDED WARM-UP – ALL
5 SETS:
3-5 Deadlifts*
5-7 DB Push Press
100m EZ Jog
*Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-

Workout – Performance
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)
200m Run
9 Deadlifts (275/185)
(Score is Time)

Workout – Fitness
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (35/20)
200m Run
9 Deadlifts (185/135)
(Score is Time)

WEDNESDAY
SKILL – ALL
EMOM x15 MINUTES:
Practice Gymnastics Pull*.
1-2 (Strict) Ring Muscle-Ups.
3-5 (Chest to Bar) Pull-Ups.
3-5 (Banded) Strict Pull-Ups.

WORKOUT – PERFORMANCE
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Bike
Gymnastics Pulling*
OPTIONS: 2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups
(Score is Rounds + Reps).

WORKOUT – FITNESS
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
12/10 Cal Bike
Gymnastics Pulling*
*Options…
2 Jumping Ring Muscle-Ups
3 Jumping Bar Muscle-Ups
4 Kipping Pull-Ups
5 Jumping Pull-Ups
(Score is Rounds + Reps).

OPTIONAL MURPH PREP – ALL
WEEK 1/ DAY 1
CONDITIONING: 4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph. (No Measure)

STRENGTH
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

THURSDAY
STRENGTH – PERFORMANCE
Overhead Squat
3×10*
*Use the same Light-Mod Weight for All Sets. This is a Deload Week
(Score is Weight)
Week 5 of 6 Strength | Volume/Capacity Cycle.

STRENGTH- FITNESS
Front Squat 3×10*
*Use the same Light-Mod Weight for All Sets. This is a Deload Week
(Score is Weight)
Week 5 of 6 Strength | Volume/Capacity Cycle.

WORKOUT – ALL
TABATA: (8 SETS/ :20 ON/ :10 OFF)* (AMRAP – Reps)
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)

FRIDAY
NCFIT BENCHMARK WORKOUT – PERFORMANCE
DEATH ROW(AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less
(Score is Rounds Completed).

FITNESS
DEATH ROW(AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less
(Score is Rounds Completed)

FINISHER – ALL
3 SETS: (No Measure)
8-10 Rower Glute Bridge-Ups
8-10 Rower Pike-Ups
-Rest As Needed b/t Sets-

SATURDAY
STRENGTH- ALL
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Hang Power Clean
+ 2 Front Squat
+ 1 Hang Squat Clean
(Score is Weight).

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
2 ROUNDS FOR TIME
800m Run
80 Box Jump Overs (Athlete Choice)
40 Hang Cleans (Athlete Choice)**

*Partners will run together. All other work will be split as needed with P1 working and P2 resting.
**Option for Power or Squat
(Score is Time)