Happy Sunday, everyone!
Week 36 is here, and we are officially at the finish line of our Pulling Strength cycle!
You’ve all worked incredibly hard over the last several months, and you’ve been patient with the process. Now it’s time to see what that work has built!
TEST WEEK IS HERE!
We have one small change to our original testing plan.
We originally planned to test both the 1RM Deadlift and 1RM Power Clean during this week. We’ve decided to give each lift its own day so we can really focus on getting the most out of both tests.
THIS FRIDAY:
1RM DEADLIFT TEST
NEXT TUESDAY (Week 37):
️ 1RM POWER CLEAN TEST
That means the Deadlift is the priority all week long. You’ll notice our training is designed with Friday’s test in mind, so trust the process, listen to your coaches, and take care of your body throughout the week.
We are so close to the finish line! One more week of strength development, and then we get to switch gears and dive into our next phase…
️ NEXT UP: OLYMPIC WEIGHTLIFTING
Our next major training phase will run September 21 – November 8 (7 weeks) and will focus on Olympic Weightlifting!
The big goals of this cycle are to:
Increase our 1RM Snatch & Clean & Jerk
Improve our Olympic lifting technique
️ Develop our ability to move weight with speed and power
We’ll be working on both the Snatch and Clean & Jerk through complexes and EMOMs, while also building supporting strength through squats, accessories, and core work.
We’ll also get more technical with gymnastics, including movements like bar muscle-ups, rope climbs, ring muscle-ups, handstand walks, ring dips, and pullovers, with plenty of progressions and modifications along the way.
And don’t worry — this phase isn’t just about lifting! We’ll continue our Sweaty Sundays and incorporate longer conditioning pieces throughout the cycle.
Most importantly: TECHNIQUE FIRST.
Olympic lifting is technical, and this cycle is about building quality movement and confidence. We want everyone moving safely and progressing at their own pace. The goal isn’t just to lift more — it’s to lift better.
After months of strength work, we’re excited to put that foundation to use in a whole new way! ️
HYROX SIM — Right Here at CrossFit Fernandina!
No need to travel — you can try HYROX right here at our own gym!
We’re excited to welcome Wellness Revolution Training for a HYROX Simulation hosted right here at CrossFit Fernandina. A huge thank you to our friends at WRT for putting this event together!
The simulation will take you through:
1K Run → Slam Balls → Sled Push → Sled Pull → Burpee Broad Jumps → Row → Sandbag Lunges → Wall Balls
Sunday, September 27th
8:00 AM
CrossFit Fernandina
Registration
- $100 per person
- $200 per team — teams of 2 or 4
- Swag bag included!
Registration is available through the Mindbody app. For teams, only the captain needs to register under the team signup.
And there’s an even better reason to participate: this is a donation-based event, with proceeds going toward the Fit-4-You Foundation, which provides fitness equipment for emergency personnel.
Have questions? Contact Betty at 904-515-8714.
Labor Day Schedule — Monday, September 7
A quick heads-up for next Monday, 9/07!
We’ll have ONE regular class on Labor Day, and the gym will be closed for the remainder of the day unless a coach posts an Open Gym.
Pre-Teen class will still run as normal:
4:15–5:15 PM
Our Pre-Teen athletes will have priority use of the gym during that time.
This week and this weekend will follow our normal schedule, so come get your training in!
We’ve got a BIG week ahead of us!
Let’s stay focused, trust the work we’ve put in, and finish this cycle STRONG. Let’s hit some new Deadlift PRs on Friday, celebrate the progress we’ve made, and GET AFTER IT!!
See you in the gym!
