CFF 07/13-07/18

danierodriguez98 • July 12, 2026
Group fitness class posing together in CrossFit Fernandina in Yulee,FL with black mats, fans, and a workout scoreboard.

Happy Sunday, CrossFit Fernandina Family!
We hope everyone had an awesome weekend!
First, congratulations to everyone who hit a new Push Press PR this past week!Colorful party popper with confetti and streamers exploding outwardWhether you added pounds to the bar or simply showed up and put in the work for the entire five-week strength cycle, you should be proud. Consistency always pays off, and we’re excited to see that hard work continue to show up in your training.

Next Strength Cycle: Pulling Power  Yellow flexed bicep emoji on white background.
July 26 – September 6 .
Our next six-week strength cycle is all about  building a stronger pull from the ground . We’ll be working toward a  1 Rep Max Deadlift  while also improving explosive power through cleans and strengthening the muscles that support every pulling movement.

Here’s what you can expect:

  • Deadlift Progression:  We’ll follow a structured progression using 5×2, 5×3, 5×4, and 5×5 to gradually build strength and confidence with the barbell.
  • Dead-Stop Deadlifts:  Every rep begins from a complete stop, helping improve positioning, core stability, and power off the floor.
  • Explosive Power:  We’ll incorporate cleans, power movements, and dynamic supersets to develop speed and explosiveness.
  • Upper Body Pulling Strength:  Expect strict pull-ups, rows, lat work, and upper back strengthening to improve everything from deadlifts to pull-ups.
  • Accessory Work:  We’ll build stronger hips, hamstrings, core, and pulling mechanics to support your overall performance.

This cycle is designed for every athlete, whether you’re new to CrossFit or have years of experience. We’ll prioritize great movement, smart loading, and steady progress while balancing conditioning to keep everyone feeling strong and healthy.

You’ll notice:

  • More machine-based conditioning to reduce overall impact.
  • One lower-intensity aerobic workout each week to help promote recovery.
  • MetCons programmed to support the strength cycle without overloading your back.

Our goal is simple:  get stronger, move better, and stay healthy.  We’ll build through the cycle, peak during Weeks 4 and 5, then taper before testing a new  1 Rep Max Deadlift  in Week 6.

Pre-Teen Summer Program  Orange sun icon with eight rays and small yellow dots on a white background.
We only have  TWO weeks left  of our Pre-Teen Summer Program! It’s been so much fun watching these athletes grow in confidence, strength, and teamwork this summer. Let’s finish strong!

Cartoon weightlifter in orange lifting a barbell overhead on a white background  Legacy Day – Friday, July 24th .
Mark your calendars! On  Friday, July 24 , we’ll be taking part in the  Legacy Throwdown , a worldwide community workout where gyms across the globe complete the same workout and submit their scores.

This event is all about  showing up, having fun, and representing CrossFit Fernandina!  Every athlete who participates and submits a score helps our gym climb the global participation leaderboard. Plus, participants will be entered for a chance to win prizes.

Red and yellow starburst icon on a white background. The workout will be programmed during all Friday classes, so all you have to do is come in, give it your best effort, and submit your score using the link we’ll provide.
Don’t worry about your fitness level—this challenge is about participation, not placing first. Let’s get as many CrossFit Fernandina athletes on the leaderboard as possible!

Thank you all for continuing to show up, work hard, and make our gym such an incredible community. Have a great week, and we’ll see you in the gym!Blue heart icon on a white backgroundYellow flexed bicep emoji on white background

WORKOUTS OF THE WEEK:
MONDAY 
PERFORMANCE:
50 Deadifts @ 185/135 lbs
50/40 Calorie Row
50 Hang Power Cleans @ 115/75 lbs
50/40 Calorie Row
Score: Time
TIme Cap: 16:00 

FITNESS:
50 Deadifts @ 155/105 lbs
40/32 Calorie Row
50 Hang Power Cleans @ 95/65 lbs
40/32 Calorie Row
Score: Time
Time Cap: 16:00

POST-WORKOUT ACCESSORY 
Half Kneeling Landmine Twists
4 x 10
Rest 1:30
Score: Weight
Time Cap: 10:00

ACCESSORY / EXTRA
Sky Touches
3 x 10-15
Goal: Core Accessory

TUESDAY 
SKILL 
EMOM 12
Min 1: 2 Rope Climbs
Min 2: 50′ Carry
Min 3: Rest

Scaling Options
Beginner
Min 1: 2 Lying to Standing Rope Climb
Min 2: 50′ Carry
Min 3: Rest
Intermediate
Min 1: 1 Rope Climb
Min 2: 50′ Carry
Min 3: Rest

PERFORMANCE:
3 Rounds for Time of:
25 Wall Balls @ 20/14 lbs
25 Medicine Ball Sit-ups @ 20/14 lbs 
Score: Time
Time Cap: 12:00

FITNESS:
3 Rounds for Time of:
25 Wall Balls @ 14/10 lbs
25 Medicine Ball Sit-ups @ 14/10 lbs
Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA 
Prone Medicine Ball Hamstring Curls
3 x 10-15
Goal: Posterior Chain Accessory

WEDNESDAY 
WORKOUT – ALL
CONDITIONING 
Running Intervals
10 x 400m
Rest 1:30
Score: Time Each Interval
Time Cap: 35:00

OPTIONAL ACCESSORY 
RDL with reach 3 ways
3 x 3/3
Rest 2:00
Score: Weight
Time Cap: 10:00
Scaling Options:
Beginner:
Bodyweight
Intermediate:
As Written

ACCESSORY / EXTRA 
Banded Adductor Drag with Side Step
3 x 5/5
Goal: Hip Accessory

THURSDAY 
WEIGHTLIFTING
Push Press + Push Jerk + Split Jerk
5 x 3+2+1 @ 70% Best Push press
Rest 1:30-2:00
Score: Weight
Time Cap: 15:00

PERFORMANCE:
AMRAP 9
7 Toes to Bar
9 Shoulder to Overhead @ 135/95 lbs
21 Double Unders
RX+ 155/105 lbs
Score: Rounds & Reps
Time Cap: 9:00

FITNESS:
AMRAP 9
7 Toes to Something
9 Shoulder to Overhead @ 115/75 lbs
42 Single Unders
Score: Rounds & Reps
Time Cap: 9:00

ACCESSORY / EXTRA 
Bent Over Band Lat Pull Down
3 x 15
Goal: Posture & Shoulder Accessory

FRIDAY 
PERFORMANCE:
4 Rounds for Reps, 30 seconds of Work, 30 seconds of Rest
– Max Rep Dumbbell Power Clean 50/35 lbs
– Max Rep Calorie Machine
– Max Rep Air Squats
Score: Total Reps
Time Cap: 12:00

FITNESS:
4 Rounds for Reps, 30 seconds of Work, 30 seconds of Rest
– Max Rep Dumbbell Power Clean 35/25 lbs
– Max Rep Calorie Machine
– Max Rep Air Squats
Score: Total Reps
Time Cap: 12:00

Post-Workout Strength 
Back Squat
5 x 3 @ 75%

ACCESSORY / EXTRA 
Jefferson Curl
3 x 5-8, Empty Barbell
Goal: Back Health Accessory

SATURDAY 
TEAM METCON
PERFORMANCE:
AMRAP 10
6 Burpee Pull ups 
10 Step Ups (24/20)
100m Run
Rest 1:00
AMRAP 10
6 Burpee Chest to Bars
10 Dumbbell Goblet Step ups @ 50/35 lbs
100m Run
Rest 1:00
AMRAP 10
6 Burpee Bar Muscle Ups 
10 Dumbbell Farmers Step Ups (50/35)
100m Run
*Split work as needed. Run together.
Score: Rounds & Reps 
Time Cap: 34:00 

TEAM METCON
FITNESS:
AMRAP 10
6 Burpee Jumping Pull ups 
10 Step Ups (20)
100m Run
Rest 1:00
AMRAP 10
6 Burpee Pull-Ups
10 Dumbbell Goblet Step ups @ 35/20 lbs
100m Run
Rest 1:00
AMRAP 10
6 Burpee Chest to Bar
10 Dumbbell Farmers Step Ups (35/20)
100m Run
*Split work as needed. Run together.
Score: Rounds & Reps 
Time Cap: 34:00 

ACCESSORY / EXTRA 
Side Bends
2 x 10/10 
Goal: Core Accessory






< Older Post

Newer Post >

Recent Posts

Group of people posing together in CrossFit Fernandina in Yulee,FL, seated and standing in front of wall fans and scoreboards.

CFF 08/10-08/15/26

By danierodriguez98 • August 9, 2026
Happy Sunday, everyone! We’ve got an awesome week of training ahead! Here’s what’s coming up at the gym: ๐Ÿ”ฅ Week 33 Programming. Deadlift Cycle — Week 3 of 6. This is a big week for our deadlift progression! We’re moving up to 4 reps, and it’s going to be tough. Remember, these are dead-stop deadlifts, so maintaining excellent […]
Group of athletes posing together in CrossFit Fernandina in Yulee,FL, wearing workout clothes and smiling

CFF 08/03-08/08/26

By danierodriguez98 • August 2, 2026
Happy Sunday, CrossFit Fernandina! We hope everyone had a fantastic weekend and are ready for another great week ahead. July ended with a bang as we kicked off our new strength cycle, and now August is here—we’re excited for everything this month has in store! Week 32: Pulling Strength Phase (Week 2 of 6). This […]
Group posing for a gym photo in front of workout boards and fans, with weights and equipment in CrossFit Fernandina in Yulee,FL

CFF 07/27-08/01/26

By danierodriguez98 • July 26, 2026
Happy Sunday, CrossFit Fernandina family! We hope everyone had a fantastic weekend! It’s hard to believe we’re already heading into the last week of July. A quick reminder—if you pre-ordered one of our new gym t-shirts, they’re here and ready for pickup! ๐Ÿ‘• We also have a few extras available for purchase. If you grab […]
Five people posing in CrossFit Fernandina in Yulee,FL, smiling on a black rubber floor with workout equipment around them.

CFF 07/20-07/25/26

By danierodriguez98 • July 19, 2026
Happy Sunday, CrossFit Fernandina Family! We hope everyone had a great weekend! We’ve got another fun week of training ahead, and we can’t wait to see everyone in the gym. This week is packed with some great programming! We’ll have two Olympic weightlifting days on Monday and Wednesday, giving everyone a chance to continue building confidence […]
Large group posing on grass in front of a brick wall, some seated and some standing, smiling at the camera

07/06-07/11/26

By danierodriguez98 • July 5, 2026
Happy Sunday, CrossFit Fernandina! We hope everyone had an amazing Fourth of July weekend filled with family, friends, and a little relaxation. Now it’s time to get back in the gym because we’ve got a BIG week ahead! This week is all about preparing for our 1-Rep Max Push Press Re-Test on Friday. Before we get there, we’ll kick things […]
Group fitness class posing together in CrossFit Fernandina in Yulee,FL, smiling in front of fans and workout equipment.

CFF 06/29-07/04/26

By danierodriguez98 • June 28, 2026
Happy weekend, CFF! It’s hard to believe we’re already wrapping up June. As we head into the final week of the month, our push press strength cycle is heating up—literally and figuratively. Expect the weights to get a little heavier this week, so come ready to put in the work! Speaking of heat…Florida summer has officially arrived. […]
Large group posing in CrossFit Fernandina in Yulee,FL, with a barbell, wooden box, and fans on the wall.

CFF 06/22-06/27/26

By danierodriguez98 • June 21, 2026
Happy Sunday everyone!  We want to extend a huge thank you to everyone who came out and participated in our Rep 2 Rise event. The turnout was amazing, and it was inspiring to see our community come together for a workout with a purpose. A special thank you goes to Patric Young for joining us. […]
Three people holding orange signs at an indoor sports event, with a crowd in the background.

CFF 06/15-06/20/26

By danierodriguez98 • June 14, 2026
Happy Sunday everyone!! We’ve got an exciting week ahead at the gym as we get ready for our Rep 2 Rise event this upcoming Friday, June 19th! This will be a special two-class event with class times at 4:30pm and 5:45pm. Please note that this workout will be different from the workout programmed for our regular morning classes, […]
Group of people posing together in a covered outdoor gym, smiling and waving in casual sportswear.

CFF 6/08-6/13/26

By danierodriguez98 • June 7, 2026
Happy Weekend, CrossFit Fernandina! โ˜€๏ธ We hope everyone had a great weekend and is feeling ready for another strong week ahead. Last week was an awesome start to June, and the energy in the gym has been outstanding. Our CrossFit Youth summer program was a hit! We had so many little athletes in the gym running, […]