CrossFIt Fernandina

CFF 08/10-08/15/26

Sun, 09 Aug 2026 20:52:00 GMT

Happy Sunday, everyone! We’ve got an awesome week of training ahead! Here’s what’s coming up at the gym:

We’ve got an awesome week of workouts ahead! Come ready to work, move well, and have some fun.

CFF 08/03-08/08/26

Sun, 02 Aug 2026 22:04:00 GMT

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 week continues our pulling strength focus and begins with a special addition to class programming: the Flexion Row . This accessory movement is designed to be performed with quality and control, starting from a deliberate flexed position and moving into spinal extension. It’s an excellent exercise for building back strength, improving lat engagement, and helping newer athletes better understand and feel spinal movement while developing stronger midline control.
We’ll close out the week with our long, low-intensity conditioning session featuring carries and steady work to promote recovery while building endurance. In between, expect plenty of two-part days packed with serious strength, skill, and power development.
FOCUS RUN: Week 32 marks Week 3 of 8 in our current run focus.

This Week’s Highlights

Monday: Learn the new Flexion Row before taking on the CrossFit benchmark Helen .
Tuesday: Heavy deadlifts followed by a simple conditioning piece to reinforce quality movement.
Wednesday: Handstand skill work and gymnastics-focused conditioning.
Thursday: Power development with explosive movements and a challenging grip-focused workout.
Friday: Long, steady conditioning featuring machine work, wall balls, and carries.
Saturday: A strategy-based chipper where athletes choose how to break up toes-to-bar, dumbbell snatches, burpees, and the run.

CrossFit Pre-Teens Program : Our next 8-week CrossFit Pre-Teens program begins Monday, August 17th and will meet on Mondays and Wednesdays at 4:15 PM .
Spots are limited, and registration closes on August 14th .

Reserve your spot here:

CrossFit Pre-Teens Registration ⁠

Let’s have an awesome week, continue building strength, sharpen our skills, and get after it!

CFF 07/27-08/01/26

Sun, 26 Jul 2026 19:26:00 GMT

Pulling Strength Cycle July 27 – September 6 .
Over the next six weeks, we’ll be focusing on building a stronger pull from the ground with the goal of increasing your Deadlift 1-Rep Max while also improving your overall pulling power.
Whether you’re new to lifting or an experienced athlete, this cycle is designed to help you build strength safely, improve technique, and move more efficiently.

Our Goals

Increase your 1-Rep Max Deadlift
Improve explosive pulling power through cleans and dynamic movements
Build stronger lats, upper back, and core to support all pulling movements
Develop better positioning and confidence when lifting from the floor

We’ll Test:

Deadlift 1-Rep Max (Primary Test)
Heavy/Max Power Clean (Accessory Test)

What to Expect

Deadlift Strength Days

Our primary focus will be the deadlift using a progressive 5-By strength method (5 sets of 2, 3, 4, and eventually 5 reps).

We’ll gradually increase the workload over the six weeks while keeping the intensity manageable, allowing you to build both strength and strength endurance without unnecessary fatigue.

Rather than chasing exact percentages, you’ll use them as a guideline and adjust based on how you’re feeling each day.

Dead-Stop Deadlifts

One unique feature of this cycle is the use of dead-stop deadlifts .

By resetting on every rep, you’ll develop better positioning, a stronger core, and more power off the floor—the most important part of every deadlift.

Power & Explosive Strength

We’ll also include dynamic sessions using movements like cleans, snatches, rowing, and jumping variations to improve how quickly you can produce force.

These workouts are designed to be challenging, fast-paced, and fun while helping you become a more explosive athlete.

Upper Pull Strength

Expect dedicated work for your lats and upper back through pull-ups, rows, and other pulling exercises.

A stronger upper body supports everything from deadlifts and cleans to pull-ups and everyday functional strength.

Recovery Matters

Deadlifting is one of the most rewarding lifts—but it’s also demanding.

To help you recover and continue making progress, you’ll notice:

Lower-impact conditioning using machines
One aerobic-focused workout each week to promote recovery
Thoughtfully programmed conditioning that avoids excessive hinging and protects your back

Recovery is part of the program, not a break from it.

For Every Athlete

This cycle is designed for everyone.

If you’re newer to strength training, your focus should be on excellent technique and choosing weights that leave a few good reps in reserve.

More experienced athletes can push heavier loads while maintaining safe, strong movement patterns.

Trust the Process

The program gradually builds through Weeks 4 and 5 before tapering in Week 6 so you’re fresh and ready to test your new strength.

Stay consistent, prioritize recovery, and enjoy the process—we’re excited to see what everyone accomplishes over the next six weeks!

Let’s get stronger together!

CFF 07/20-07/25/26

Sun, 19 Jul 2026 21:09:00 GMT

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 and efficiency with the barbell. Then on Saturday , grab a partner for a grind inspired by “The Capitol” from the 2022 CrossFit Games. Expect a challenging workout with a 35-minute cap—the perfect way to finish the week alongside your gym community!

This Friday, July 24th , we’ll be joining the entire HWPO Training community for the Legacy Throwdown .
This workout marks 10 years since Mat Fraser won his first CrossFit Games and began building his legacy. It’s more than just a workout—it’s a celebration of what we do every day: show up, work hard, and make ourselves proud.
Athletes from HWPO affiliate gyms around the world will all complete the same workout, and we’d love to have as many CrossFit Fernandina members participate as possible. Every score submitted helps represent our gym on the global leaderboard, but more importantly, it’s an opportunity to be part of something bigger than ourselves.

Next week, we’ll kick off our new six-week Pulling Strength Cycle (July 26–September 6).
Our focus will be on building a stronger deadlift, developing explosive pulling power, strengthening the upper back and lats, and improving core stability. We’ll share more details next weekend, but we’re excited for another structured strength cycle designed to help every athlete get stronger while training smart.

CFF 07/13-07/18

Sun, 12 Jul 2026 21:31:00 GMT

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.

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.

07/06-07/11/26

Sun, 05 Jul 2026 20:56:00 GMT

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 off Monday with our heaviest push press progression of the cycle. After Monday, we’ll dial the overall volume back just a bit to help everyone recover and be ready to perform their best on Friday.

If your goal is to hit a new PR, here’s the game plan:

Prioritize recovery.
Pull back on overall volume throughout the week.
Keep some intensity , but avoid accumulating unnecessary fatigue.
The goal is to show up on Friday feeling fresh—not sore.

If you’re someone who still wants to push hard this week, you absolutely can! The workouts will still challenge you, but re-test week requires a little more personalization. Listen to your body, communicate with your coaches, and train with Friday’s performance in mind.

It’s also hard to believe that our FOCUS Cycle is entering its second-to-last week . Time really does fly! Let’s finish this cycle strong and see all the hard work pay off when we hit those new push press PRs.

Have a great week, everyone. Let’s get after it!

CFF 06/29-07/04/26

Sun, 28 Jun 2026 21:55:00 GMT

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!

Looking ahead, we’re excited for our 4th of July Partner WOD! Grab a friend, wear your red, white, and blue, and come celebrate with us. It’s always one of our favorite workouts of the year—lots of laughs, a good sweat, and a great way to kick off the holiday weekend.

Thanks for bringing the energy every day. Let’s finish June strong and keep building momentum into July!

CFF 06/22-06/27/26

Sun, 21 Jun 2026 20:16:00 GMT

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. Hearing him share the story behind the Patric Young Foundation and its mission to spread hope, inspire resilience, and support individuals and families affected by spinal cord injuries was truly impactful. To then see him jump into the workout and train alongside our members made the evening even more memorable.

We’re also incredibly grateful to our friends at Healthy Hub for their support and partnership throughout the event. And a big shoutout to Jobtown BBQ for providing an amazing post-workout meal. We loved being able to support a local small business from within our own community, and the food was a huge hit!

Events like Rep 2 Rise remind us that CrossFit is about so much more than fitness. It’s about connection, service, encouragement, and using our collective effort to make a positive impact beyond the gym walls. Thank you to everyone who showed up, worked hard, encouraged others, and helped make the event such a success.

As we head into a new week, let’s carry that same energy and momentum with us. We’ve got a great week of training ahead, plenty of opportunities to challenge ourselves, and another chance to show up for ourselves and each other.

Enjoy the rest of your weekend, recover well, and we’ll see you back in the gym ready to get after it!

CFF 06/15-06/20/26

Sun, 14 Jun 2026 18:26:00 GMT

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, so if you want to be part of the Rep 2 Rise experience, make sure to join us Friday evening!

We are also incredibly excited to support one of our own members, Mason, and his small business, Jobtown BBQ , during the event! His menu has been shared on the event page, so make sure you RSVP to help him get an idea of the expected turnout. Also, don’t forget to reserve your class time in Wodify so we can prepare accordingly and make this event a great success.

Last week, we tested our 1RM Push Press, and we’re excited to head into Week 2 of our strength cycle as we continue building our overhead strength and improving those numbers.

CFF 6/08-6/13/26

Sun, 07 Jun 2026 19:27:00 GMT

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, moving, learning, and having fun. It’s been great seeing the next generation of athletes bring so much energy into the space.

This week we are kicking off a new push/overhead strength cycle , starting with a big milestone lift:

We’ll be testing and building strength in the Push Press as we launch this new training block focused on:

Upper body pressing strength
Overhead stability and confidence
Improving overhead endurance and control under fatigue

This is a great opportunity to dial in technique, push your limits, and set a new baseline for the cycle ahead. Let’s get after it!

Don’t forget about our upcoming Rep 2 Rise event on Friday, June 19th !

This special evening is part of our continued support for the Patric Young Foundation and their June challenge, “What’s Your 6.29?”

Date: Friday, June 19th
Class Times: 4:30 PM & 5:45 PM
Workout: One special community workout designed for all fitness levels
Support: Guest partners from Healthy Hub
Food: Provided by JOBTOWN BBQ

Since Patric Young’s life-changing spinal cord injury on June 29, 2022, the month of June has become a time dedicated to purpose, gratitude, movement, and impact .

The foundation’s mission is to:

Spread joy, inspire hope, and provide economic relief to individuals and families navigating life after spinal cord injuries.

Please be sure to reserve your spot in Wodify or on the event page for either the 4:30 PM or 5:45 PM class. This helps us plan for workout flow, food, and event logistics.

New strength cycle, great energy, and a meaningful community event on the horizon, this week is set up to be a big one.

See you in the gym, and let’s get after it!