CrossFIt Fernandina

CFF 10/05-10/10/26

Sun, 04 Oct 2026 21:02:22 GMT

CrossFit Fernandina | Week 41

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Happy Sunday, everyone!

Week 41 is here and somehow, time is flying! We’re right in the middle of our Olympic Weightlifting cycle, and we’re starting to see all the pieces come together.

This week, our Weightlifting work is concentrated toward the second half of the week, giving us some gymnastics and conditioning work earlier on.

We’re continuing to build our technique and consistency, with a little extra emphasis this week on the Snatch receiving position and Clean & Jerk/jerk technique. The goal is still the same: move better so we can eventually move more. ️

Here’s What’s Coming Up This Week:

MONDAY — Long Metcon

A 20-minute lower-body endurance workout with front squats, hang power cleans, and box jump-overs. Pace yourself and think longevity!

TUESDAY — Ring Muscle-Up Skills

A dedicated Ring Muscle-Up progression followed by short intervals putting those skills to work. Plenty of time to practice, learn, and find the right progression for you.

WEDNESDAY — Snatch Day

We’re moving into some higher-intensity Snatch work, followed by a core-heavy barbell metcon. Quality reps and good mechanics are the priority.

THURSDAY — Squat + Gymnastics

Overhead Squats to work on stability and positioning, followed by a fast AMRAP of double unders, shoulder-to-overhead, and strict pull-ups.

FRIDAY — Clean & Jerk ️

More Clean & Jerk work with an emphasis on the split jerk landing and positioning, followed by a quick run, push-up, and ball slam workout.

SATURDAY — CHipper!

2,000m Row + 60 Toes-to-Bar + 60 DB Hang Squat Cleans. A big one! Pacing will be key, so have a plan before you start.

⸻

OCTOBER IS HERE! And that means Fall festivities are coming!

We’ll be participating in the annual Yulee Halloween Festival again this year with our CrossFit Fernandina trunk/tent!

As always, we’re collecting candy donations to help make the event a great one for the kids.

There is a candy donation box at the gym, so bring in a bag (or two!) and help us fill it up!

ANNUAL HALLOWEEN WOD — OCTOBER 31

Our annual Halloween WOD is happening Saturday, October 31st! Come dressed up, get your workout in, and have some fun with us!

And of course…

BEST COSTUME WINS A PRIZE!

Start planning those costumes now!

⸻

NOVEMBER EVENTS

Veterans Day — November 11

We’ll have a modified schedule for Veterans Day:

ONE CLASS — 9:00 AM

BADASS BABES ANTI-VIRTUAL RUCK — SATURDAY, NOVEMBER 14

We’re excited to host the Badass Babes Anti-Virtual Ruck at CrossFit Fernandina on November 14th.

This event is part of the 9/25 Project, created by our friends at MetFix to honor Dolly Parton’s incredible legacy of kindness, literacy, and community service.

The workout can be completed wherever you are, but we’ll be bringing our community together here at the gym to complete it as a group!

The best part: proceeds from the event patch sales will go directly to Dolly Parton’s Imagination Library, continuing her mission of getting books into the hands of children.

Registration will include a patch for the event.

More details coming soon.

⸻

DECEMBER — BIG SAVE THE DATE!

Our annual CrossFit Fernandina Christmas Party is happening on Saturday, December 5th! And this year is going to be extra special… We’re celebrating 10 YEARS of CrossFit Fernandina!

Ten years of community, friendships, PRs, sweat, hard work, and showing up for one another.

We’re going to celebrate BIG.

More details coming soon — but SAVE THE DATE!

We want to give a big shoutout to Luke Torres as he makes his move to Montana!

Luke, we’re wishing you the absolute best on this next adventure. You’ll definitely be missed around the gym, especially by the mid-morning crew!

Thanks for being part of the CrossFit Fernandina family, Luke. Go crush this next chapter, and don’t be a stranger! We’ll be cheering you on from Fernandina!

Another awesome week is ahead of us! Keep showing up, keep working on those little technical details, and trust the process.

Let’s have a great week, team and GET AFTER IT!

See you in the gym!

WORKOUTS OF THE WEEK:

MONDAY

METCON

PERFORMANCE:

AMRAP 20

25 Front Squats @ 75/55lbs
15 Box Jump Overs, Step Down @ 24/20"
25 Hang Power Cleans @ 75/55lbs
15 Box Jump Overs, Step Down @ 24/20"

*Rx+ 95/65lbs

FITNESS:

AMRAP 20

25 Front Squats @ 65/45lbs
15 Box Jump Overs, Step Down @ 20"
25 Hang Power Cleans @ 65/45lbs
15 Box Jump Overs, Step Down @ 20"

Score: Rounds + Reps

ACCESSORY / EXTRA

GHD Hip Extensions
3 x 15

Goal: Post Chain Accessory

TUESDAY

SKILL

Ring Muscle Up

Low Transition

Ring Dips / Jumping Ring Dips

Banded Low Transition

Swing On Ring + Pull Back

METCON

PERFORMANCE:

AMRAP 2:00 x 6, Rest 1:00

Odd:
18/14 Calorie Row
Max Ring Muscle Ups

Even:
15 Burpees
Max Ring Muscle ups

Score: Reps of Muscle-Ups each set

FITNESS:

AMRAP 2:00 x 6, Rest 1:00

Odd:
15/12 Calorie Row
Max Strict Pull-Ups

Even:
12 Burpees
Max Ring Dips

Score: Reps of Pull-Ups/Dips

ACCESSORY / EXTRA

3 Sets
10 Banded Underhand Chest Flys
20 Band Pull Aparts

Goal: Upper Body Accessory

WEDNESDAY

SNATCH

EMOM 8
1 Snatch @ 80-85%

Scaling Options
Beginner
1 Power Snatch + 1 Overhead Squat @ RPE 6-7

METCON

PERFORMANCE:

For Time
50 Ab Mat Sit ups
40 Deadlifts @ 135/95 lbs
30 Ab Mat Sit ups
20 Front Rack Lunges @ 135/95 lbs

FITNESS:

For Time
50 Ab Mat Sit ups
40 Deadlifts @ 115/75 lbs
30 Ab Mat Sit ups
20 Front Rack Lunges @ 115/75 lbs

Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA

Snatch Lift Off + Snatch Pull
5 x 1+2 @ 70% Best Snatch

Goal: Snatch Accessory

THURSDAY

OVERHEAD SQUATS

5 x 3 @ 75% of best Snatch

Scaling Options
Beginner
5 x 3 @ RPE 6/10

METCON

PERFORMANCE:

AMRAP 8
75 Double Unders
15 Shoulder to Overhead @ 95/65lbs
10 Strict Pull ups

FITNESS:

AMRAP 8
150 Single Unders
15 Shoulder to Overhead @ 75/55lbs
5 Strict Pull ups

Score: Rounds + Reps
Time Cap: 8:00

ACCESSORY / EXTRA

Bent Over Band Lat pull Downs
3 x 20
Goal: Upper Body Accessory

FRIDAY

WEIGHTLIFTING

Clean + Jerk

2 x (2+1) 70%
2 x (2+1) 77%

Scaling Options
Beginner
4 x 2 Power Cleans + 2 Front Squats + 1 Jerk

METCON - ALL

3 Rounds For Time
200m Run
21 Push ups
21 Ball Slams

Scaling Options
Beginner
200m Run
15 Knee Push ups
15 Ball Slams

ACCESSORY / EXTRA

Tall Clean + Tall Jerk

4 x 2+2 @ 40-50% Best Clean & Jerk

Goal: Clean & Jerk Accessory

SATURDAY

TEAM METCON

In Pairs

For Time
3000m Row
100 Toes to Bar
100 Dual Dumbbell Hang Squat Cleans @ 50/35 lbs

*Split the work as desired - each movement must be completed before moving on to the next.

FITNESS:

In Pairs

For Time
3000m Row
100 Toes to Something
100 Dual Dumbbell Hang Squat Cleans @ 35/20 lbs

*Split the work as desired - each movement must be completed before moving on to the next.

Score: Time
Time Cap: 30:00

ACCESSORY / EXTRA

Front Squat
5 x 3 @ 70-75%, Pause 5s in Bottom

Goal: Lower Body Accessory

CFF 09/26-10/03/26

Sun, 27 Sep 2026 10:50:23 GMT

CrossFit Fernandina | Week 40

Happy Sunday, everyone!

We hope everyone has been having a great weekend!

First, a huge SHOUTOUT to our coaches competing at Beach Brawl in Pensacola this weekend! We’re cheering you on!

And just like that… Week 40 is here! We’re officially into our second week of the Olympic Weightlifting phase, and we’ve got a busy week ahead with lots of coaching, technique work, and quality reps.

This week brings us a Snatch Complex and a Clean & Jerk EMOM, along with plenty of gymnastics, squatting, conditioning, and a much-needed lower-intensity day.

DON’T SKIP THE ACCESSORIES!

One important thing to remember during this Olympic Weightlifting cycle: the accessories and drills are part of the program for a reason!

You’ll see days with specific drills, positional work, strength pieces, and accessory movements designed to help improve your Snatch and Clean & Jerk. These pieces are there to address the smaller parts of the lifts — things like positioning, timing, strength in specific positions, stability, and overall movement quality.

So when you see a specific drill or accessory in the programming, don’t skip it! Trust the process, listen to your coaches, and put just as much intention into those pieces as you do the barbell.

The little pieces add up to better lifts. ️

Here’s What’s Coming Up This Week:

MONDAY — Rope Climb Skills + Metcon

We’ll work through a Rope Climb progression before putting those skills to work with running, rope climbs, and Devil’s Press. Find the progression that works for you and build confidence on the rope!

TUESDAY — SNATCH COMPLEX ️

Hang Snatch + Snatch work focused on bar path, hip contact, and staying patient through the pull. Optional machine finisher for those who want a little extra!

WEDNESDAY — SQUAT + METCON

Moderate-heavy Back Squats followed by a fast triplet of wall balls, box jumps, and push-ups. Scaling is your friend today!

THURSDAY — CLEAN & JERK

An 8-minute Clean & Jerk EMOM with plenty of coaching and drills beforehand focused on timing, coordination, and patience through the pulls. Optional conditioning afterward.

FRIDAY — LONG & LOW INTENSITY

A recovery-focused session with rowing/biking, kettlebell swings, and goblet box step-overs. Move, breathe, and flush out the week!

SATURDAY — BIG CHipper

50 Burpees → 100 Thrusters → 100 Pull-Ups → 100 Sit-Ups → 50 Burpees. Individual or team options available. Have a plan before you start!

⸻

HIGH SCHOOL WEIGHTLIFTING

We’re excited to continue growing our High School Weightlifting program!

This class is for high school athletes looking to:

Get stronger

Improve lifting technique

Build confidence and consistency

️ Get additional training outside of school

Whether you’re already competing in weightlifting or completely new to the sport, this is a great opportunity to get quality coaching and develop your skills.

Tuesdays & Wednesdays | 6–7 PM

We have a few spots available and are opening the group to both boys and girls!

Interested? Send us a message for more information!

⸻

HYROX SIM SHOUTOUT!

Good luck to everyone participating in the HYROX Simulation with Wellness Revolution Training this morning!

We’re excited to see everyone put their work to the test right here at CrossFit Fernandina!

A huge thank you to everyone who participated and to Wellness Revolution Training for putting this event together.

Another great week is ahead of us! Lots of opportunities to learn, lift, move well, and get better.

Let’s have a great week, team — and GET AFTER IT!

WORKOUTS OF THE WEEK:

MONDAY

SKILL: Rope Climb

1. Seated Clamp

2. Seated Clamp to Stand

3. Half Rope Climb

4. Rope Climb

METCON

PERFORMANCE:

Every 4:00 x 5
200m Run
3 Rope Climbs
5 Dual Devil's Press @ 50/35lbs

FITNESS:

Every 4:00 x 5
200m Run
2 Rope Climbs
5 Dual Devil's Press @ 35/20lbs

Score: Time of Each Set

ACCESSORY / EXTRA

3 sets
10 Supinated Bent Over Row, moderate to heavy
20 Band pull apart

Goal: Upper Body Accessory

TUESDAY

WEIGHTLIFTING

Hang Snatch (above knee) + Snatch

2 x (1+2) 70%
2 x (1+2) 75%
1 x (1+1) 78%

Scaling Options
Beginner
5 x 1 Hang Power Snatch + 1 Overhead Squat + 1 Power Snatch + 1 Overhead Squat

METCON - ALL

Bike For Max Calories, Rest 0:30 between sets.
4:00
3:00
2:00
1:00

Score: Total Calories

ACCESSORY / EXTRA

Behind the Neck Snatch Grip Push Press + Heaving Snatch Balance

4 x 2+2 @ 50% Best Snatch
Goal: Snatch Accessory

WEDNESDAY

BACK SQUAT

Every 3:00 x 5
3 Back Squats @ 75-80%

METCON

PERFORMANCE:

30-20-10

Wall Balls @ 20/14lbs
Box Jump, Step Down @ 24/20"
Push ups

FITNESS:

25-15-10

Wall Balls @ 14/10lbs
Box Jump, Step Down @ 20"
Push ups

Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA

Reverse Snow Angels
3 x 6, lightly weighted

Goal: Upper Back Accessory

THURSDAY

WEIGHTLIFTING
Clean & Jerk

EMOM 8
2+1 Clean & Jerk @ 75-80%

Scaling Options
Beginner
1 Clean + 1 Front Squat + 1 Jerk @ RPE 6/10

METCON

PERFORMANCE:

AMRAP 7
3-6-9-and so on
Hang Power Cleans @ 135/95lbs
15-30-45-and so on
Double Unders

FITNESS:

AMRAP 7
3-6-9-and so on
Hang Power Cleans @ 95/65lbs
30-60-90-and so on
Single Unders

Score: Rounds + Reps
Time Cap: 7:00

ACCESSORY / EXTRA

Segmented Clean First Pull, Pause at lift off
4 x 3 @ 75-85% Best Clean

Goal: Clean Accessory

FRIDAY

METCON

PERFORMANCE:

4 Rounds

60/50 Calorie Row
20 Kettlebell Swings @ 70/53lbs
10 Kettlebell Goblet Box Step Overs @ 24/20"

FITNESS:

4 Rounds

50/40 Calorie Row
20 Kettlebell Swings @ 53/35lbs
10 Kettlebell Goblet Box Step Overs @ 20"

Score: Time
Time Cap: 30:00

ACCESSORY / EXTRA

Overhead Squat, Pause in Bottom Position

5 x 2 @ 75% of Best Squat Snatch

Rest 2:00

Goal: Snatch Accessory

SATURDAY

TEAM METCON

PERFORMANCE:

In Pairs

For Time
100 Burpees
160 Thrusters @ 95/65lbs
160 Pull ups
160 Sit ups
100 Burpees

*One partner works while the other rests. Partition the 160 rep movements as needed. The workout must start and end with 100 Burpees.

FITNESS:

In Pairs

For Time
80 Burpees
160 Thrusters @ 75/55lbs
160 Jumping Pull ups
160 Sit ups
80 Burpees

*One partner works while the other rests. Partition the 160 rep movements as needed. The workout must start and end with 80 Burpees.

Score: Time
Time Cap: 30:00

CFF 09/21 - 09/27/26

Sun, 20 Sep 2026 22:24:22 GMT

Crossfit fernandina week 39

Happy Sunday, everyone!

IT’S FINALLY HERE — OLYMPIC WEIGHTLIFTING!

After months of strength development, our new Olympic Weightlifting phase officially starts this week! ️

And we’re kicking things off with our baseline 1RM Snatch on Monday.

A quick reminder: our Snatch and Clean & Jerk work during this cycle will be performed as squat lifts unless specifically written as a Power Snatch or Power Clean. So yes, Monday is a Squat Snatch!

Our goal over these next 7 weeks isn’t just to put more weight on the bar. We want to become more technically consistent, efficient, and confident in our Olympic lifts.

Better technique means:

Better lifts

️ More efficient movement

More work capacity

Better overall fitness

MONDAY — 1RM SNATCH

This is our baseline, so don’t put unnecessary pressure on yourself to hit a PR on day one. If you do — AWESOME!

But if you don’t, that’s completely okay. We now have a number to build from and improve over the next 7 weeks.

As with any 1RM session, leave a little in the tank and prioritize good mechanics. The goal is to establish a strong, repeatable baseline that we can use throughout the cycle.

TUESDAY — BAR MUSCLE-UP SKILLS

We’ll spend plenty of time working through a Bar Muscle-Up progression, starting with movements everyone can work on and gradually building toward more complex skills.

Not everyone will make it to the same point in the progression — and that’s exactly what progressions are for! You’ll have options to repeat a previous step or work on a simpler variation that still develops the skills needed for the BMU.

Meet yourself where you are, work on the next piece, and keep progressing.

WEDNESDAY — 1RM CLEAN & JERK

Wednesday brings our second Olympic Weightlifting baseline: the 1RM Clean & Jerk!

Just like Monday, the goal isn’t simply to move the heaviest possible weight. We want to lift heavy with technical proficiency.

If the weight starts causing your mechanics to break down, that’s our cue to reduce the load and get back to quality movement.

Anyone can muscle a weight around for a while — but developing efficient, technically sound movement is what will allow us to get stronger and more consistent over time.

️ WHAT TO EXPECT THIS CYCLE

Over the next 7 weeks, we’ll alternate between Snatch and Clean & Jerk complexes and EMOM-style lifting, while also working on:

Squat strength & overhead confidence
Snatch & Clean & Jerk accessories
Core strength for lifting
Technical gymnastics
Conditioning at a variety of intensities

And you’ll continue seeing those gymnastics movements we talked about last week — Bar Muscle-Ups, Rope Climbs, Ring Muscle-Ups, Handstand Walks, Ring Dips & Pull-Overs — with progressions and modifications throughout the cycle.

You’ll see some movements repeatedly. That’s intentional! Repetition gives us the practice needed to actually develop skill and consistency.

The big theme for this cycle is:

TECHNIQUE FIRST. THEN LOAD.

If we can move well, consistently, and efficiently, the heavier weights will follow.

HYROX SIM — THIS SUNDAY!

IT’S ALMOST HERE!

Our HYROX Simulation with Wellness Revolution Training is happening THIS SUNDAY, September 27th at 8:00 AM right here at CrossFit Fernandina!

And yes — there is STILL TIME TO REGISTER!

You’ll work 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

• $100 per person

• $200 per team of 2 or 4

• Swag bag included!

This is also a donation-based event, with proceeds going toward the Fit-4-You Foundation, which provides fitness equipment for emergency personnel.

Questions? Contact Betty at 904-515-8714 .

Don’t miss out — grab your spot while there’s still time!

It’s going to be an awesome week at CFF! New cycle, new skills, new goals, and a whole lot to look forward to.

Let’s get after it, team! See you in the gym!

WORKOUTS OF THE WEEK:

MONDAY

SNATCH

Take 20:00 to Find 1 Rep Max Snatch

1 Rep Max Snatch

METCON

PERFORMANCE:

AMRAP x7 MIN
18 Kettlebell Swings @ 53/35 lbs
9 Box Jumps, Step Down @ 30/24"

FITNESS:

AMRAP x7 MIN
18 Kettlebell Swings @ 35/26 lbs
9 Box Jumps, Step Down @ 24/20"

TUESDAY

BAR MUSCLE UP PROGRESSION

1. Body Rows

2. Low Bar Hip to Bar

3. Kip Swings

4. Hip to Bar

5. Bar Muscle ups

METCON

PERFORMANCE:

For Time
80 Wall Balls @ 20/14 lbs
40 Medicine Ball Sit- Ups @ 20/14 lbs
20 Bar Muscle ups

FITNESS:

For Time
80 Wall Balls @ 14/10 lbs
40 Medicine Ball Sit- Ups @ 14/10 lbs
10 Jumping Bar Muscle ups (OR 20 Pull-Ups + 20 Box Dips)

WEDNESDAY

CLEAN & JERK
Take 20:00 to Find 1 Rep Clean & Jerk

METCON

PERFORMANCE:

3 Rounds For Time
9 Deadlifts @ 225/155 lbs
18/15 Cal Bike (15/12 Echo 25/20 C2)

FITNESS:

3 Rounds For Time
9 Deadlifts @ 185/125 lbs
15/12 Cal Bike (12/10 Echo 20/16 C2)

THURSDAY

METCON

PERFORMANCE:

AMRAP 25

200m Run
5 Wall Walks
200m Run
10 Toes to Bar
200m Run
20 Alternating Dumbbell Hang Snatch @ 50/35 lbs

FITNESS:

AMRAP 25

200m Run
5 Half Wall Walks
200m Run
10 Toes to Something
200m Run
20 Alternating Dumbbell Hang Snatch @ 35/20 lbs

FRIDAY

FRONT SQUAT

5 x 3 Front Squats

@ 70-75% Best Front Squat

*Tempo: 3.3.X.1

METCON -ALL

AMRAP 10
3 Hang Power Cleans @ 60% of Best Clean & Jerk
6 Burpee Pull ups

RX+ Burpee Chest to Bars

SATURDAY

TEAM METCON

PERFORMANCE:

12 Rounds

P1: Max Calorie Row / Bike

P2: 2 Rounds of:
8 Dual Dumbbell Step Overs @ 50/35 lbs @ 24/20"
5 Handstand Push ups

FITNESS:

12 Rounds

P1: Max Calorie Row
P2: 2 Rounds of:
8 Dual Dumbbell Step Overs @ 35/20 lbs @ 20"
5 Handstand Push ups from Box

CFF 09/14-09/19/26

Sun, 13 Sep 2026 20:53:03 GMT

September 14–19

Happy Sunday everyone, week 38 is here! This is our second transition week before we officially dive into our new Olympic Weightlifting phase.

And this week is a special one because we’ve got not one, not two, but THREE benchmarks!

We’re bringing out some classics — DT, Cindy, and Karen — so get ready to test your fitness, have some fun, and see where you’re at!

We’ll also get a little sneak peek on Thursday at what’s coming in our new Weightlifting cycle.

Here’s what’s coming up in class this week!

MONDAY — Rope Climbs + Metcon
Rope climb skill work followed by a simple row + burpee gut check. Great day to work on your rope technique and footwork!

TUESDAY — Legs + DT Intervals
Heavy reverse lunges followed by DT-style barbell intervals — quality barbell cycling with built-in rest.

WEDNESDAY — BENCHMARK: CINDY
20-minute AMRAP: Pull-ups, push-ups & air squats. One of the classic CrossFit benchmarks — pace yourself and stay consistent!

THURSDAY — WEIGHTLIFTING SNEAK PEEK
We’ll get our first taste of the new cycle with Power Snatch + Squat Snatch , followed by a fast descending-rep snatch/run workout.

FRIDAY — LEG DAY + BENCHMARK: KAREN
Front squats, V-ups & double unders, followed by the classic 150 Wall Balls for Time. Come ready to work!

SATURDAY — TYPE A FUN
Alternating AMRAPs of box jump-overs, DB snatches & plank drags with max-calorie machine efforts in between. Plenty of opportunities to push yourself!

NEXT UP: OLYMPIC WEIGHTLIFTING

We’re getting closer to officially kicking off our next training phase, and Thursday will give you a little preview of what’s to come.

We’ll be focusing on improvin g our Snatch and Clean & Jerk, developing better technique, building confidence in the lifts, and learning how to move weight with more speed and power. ️

And remember, you’ll continue seeing plenty of gymnastics skill work throughout this cycle, including progressions and modifications for:

• Bar Muscle-Ups

• Rope Climbs

• Ring Muscle-Ups

• Handstand Walks

• Ring Dips

• Pull-Overs

Some of these movements will show up rep eatedly throughout the cycle — that’s intentional! Consistent exposure and practice are how we develop these skills over time.

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!

R egistration is available through the Mindbody app. For teams, only the captain needs to register under the team signup.

This is also a donation-based event, with proceeds going toward the Fit-4-You Foundation, which provides fitness equipment for emergency personnel.

Questions? Contact Betty at 904-515-8714 .

It’s going to be a FUN week, team! Three benchmarks, a little Weightlifting preview, and plenty of opportunities to challenge yourself.

Come in, have fun, test yourself, and GET AFTER IT!

See you in the gym!

WORKOUTS OF THE WEEK:

MONDAY

SKILL

EMOM 9

Min 1: 200m Run
Min 2: 2 Rope Climbs
Min 3: Rest

*Scaling Options
Beginner
100m Run
2 Lying to Stand Rope Climb

Intermediate L1
150m Run
1-2 Half Rope Climbs

Intermediate L2
200m Run
1 Rope Climb

METCON

PERFORMANCE:li

3 Rounds for Time
30/24 Calorie Row
15 Burpeesp

FITNESS:

3 Rounds for Time
25/20 Calorie Row
12 Burpees

ACCESSORY / EXTRA

Pike Pulls, Feet on Rower
3 x 8-12

Goal: Core & Overhead Accessory

TUESDAY

BACK RACK REVERSE LUNGES

4 x 4, Alternating Reps

Ascending in load to RPE 8/10
Rest 1:30-2:00

METCON

PERFORMANCE:

Every 2:00 x 5

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

@ 135/95

RX+ D.T Weight @ 155/105 lbs

FITNESS:

Every 2:00 x 5

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

@ 115/75

ACCESSORY / EXTRA

Landmine Rows
3 x 8/8

If you do not have a landmine, you can simply place the end of a barbell in a corner created by boxes or plates.

Goal: Upper Back Accessory

WEDNESDAY

Cindy

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

RX+: "Mary"
5 Handstand Push ups
10 Pistol Squats
15 Pull ups

CINDY - FITNESS

AMRAP 20
5 Jumping Pull ups
10 Modified Push ups*
15 Air Squats

*Elevated push ups, push ups to plate, or knee push ups.

ACCESSORY / EXTRA

Band Pull Aparts
3 x 15

Goal: Upper Back & Postural Accessory

THURSDAY

WEIGHTLIFTING

Power Snatch + Squat Snatch

7 x 2+1, RPE 6-7/10

Rest 1:00 Between Sets

METCON

PERFORMANCE:

15-12-9-6-3

Power Snatch @ 115/75 lbs
200m Run

RX+ 135/95 lbs

FITNESS:

15-12-9-6-3

Power Snatch @ 85/55 lbs
200m Run

ACCESSORY / EXTRA

Single Leg Calf Raises

3 x 10/10

Goal: Lower Body Strength

FRIDAY

WEIGHTLIFTING

Every 3:00 x 5 Sets
5 Front Squats @ 70% or RPE 8/10
15 V-ups
75 Double Unders

"Karen" - PERFORMANCE

150 Wall Balls For Time @ 20/14

KAREN - FITNESS

FOR TIME

150 Wall Balls (14/10)

ACCESSORY / EXTRA

Prone Hamstring Curl
3 x 15

Hollow Body Rocks
3 x 20

Use Band or Medicine Ball

Goal: Core & Lower Body Health

SATURDAY

TEAM METCON

AMRAP 6:00 x 4, Rest 2:00 Between Amraps

AMRAP 1 & 3*
10 Box Jump Overs, Step Down @ 24/20"
10 Alternating Dumbbell Snatch @ 50/35 lbs
10 Plank Dumbbell Drag Through @ 50/35 lbs

AMRAP 2 & 4
As Many Calories on a Machine As Possible, 1 Person working at a time

*For AMRAP 1 & 3, Partners will work in a waterfall style. P1 will complete 10 Box Jump Overs, P2 10 Alternating Dumbbell Snatches, P1 10 Plank Drag Throughs, and so on.

ACCESSORY / EXTRA

Dumbbell Around the World
3 x 10, Heavy, Alternating directions

Goal: Core & Shoulder Accessory

CFF 09/07-09/12/2026

Sun, 06 Sep 2026 17:23:31 GMT

CrossFit Fernandina | Week 37

September 7–12

Happy Sunday, everyone!

Week 37 is here! And with it comes a little bit of a transition week as we wrap up our strength-focused training and get ready to jump into our new Olympic Weightlifting phase.

This week we’re taking a small break from our structured, periodized strength work to have some fun with fitness, enjoy some variety, and get a little taste of what’s coming next. ️

But first…

1RM POWER CLEAN — MONDAY!

After looking at last week’s Deadlift test, we decided it was best to give the Power Clean its own day rather than trying to test both lifts in the same week.

You’ve put in the work — now let’s see what you’ve got. Trust your coaches, build your lifts, and have some fun chasing those PRs!

⸻

️OLYMPIC WEIGHTLIFTING IS COMING!

Our next major training phase will be Olympic Weightlifting, with a focus on improving our Snatch and Clean & Jerk, developing technique, and ultimately becoming better at moving weight with speed and power.

And for everyone who has been wondering…

YES — there will still be gymnastics!

One of the fun parts of this next cycle is the variety we’ll be introducing.

Throughout the phase, we’ll work on progressions, modifications, and dedicated working sessions for:

Bar Muscle-Ups
Rope Climbs
Ring Muscle-Ups
Handstand Walks
Ring Dips
Pull-Overs

One thing you’ll notice with this cycle is that some of these movements and their variations will show up repeatedly throughout the weeks. That’s intentional! Repetition gives us the opportunity to practice, build confidence, and actually develop these skills over time rather than simply seeing them once and moving on.

New cycle = new focus + new variations + new skills to work on.

Whether you’re already comfortable with these gymnastics movements or they’re completely new to you, there will be scalings and progressions for everyone. The goal is to keep learning, improving, and having fun with our training.

⸻

THE MAN IN THE RED BANDANA — FRIDAY

This Friday, September 11th, we’ll take some time to honor Welles Crowther, the hero remembered for helping save lives during 9/11 .

We’ll be joining HWPO affiliates in honoring his story with The Man in the Red Bandana workout.

It’s an opportunity to train together, remember, and recognize the courage and selflessness that this day represents.

⸻

LABOR DAY SCHEDULE — MONDAY, SEPTEMBER 7

A reminder that tomorrow is Labor Day, so we have a modified schedule:

9:00 AM — ONE CLASS ONLY

The gym will be closed after the morning class unless a coach posts an Open Gym opportunity.

Pre-Teen — 4:15–5:15 PM

Our normal Pre-Teen class will still take place!

During the Pre-Teen class, the outdoor rig will be available for Open Gym, but the Pre-Teen program will have priority inside the gym.

⸻

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.

This is also a donation-based event, with proceeds going toward the Fit-4-You Foundation, which provides fitness equipment for emergency personnel.

Questions? Contact Betty at 904-515-8714 .

⸻

We’ve got a great new week ahead of us! New movements, new challenges, a Power Clean PR opportunity, some fun workouts, and a look at what’s coming in our next training phase.

Let’s show up, have some fun, keep learning, and GET AFTER IT!

See you in the gym!

WORKOUTS OF THE WEEK:

MONDAY

WEIGHTLIFTING

Take 15:00 to Find

1 Rep Max Power Clean

Score: Weight

PARTNER METCON

PERFORMANCE:

In Pairs, one person working at a time

3 Rounds
40 Box Jump Overs, Step Down @ 24/20"
20 Hang Power Cleans @ 155/105 lbs

Rx+: 185/125

PARTNER METCON

FITNESS:

In Pairs, one person working at a time

3 Rounds
40 Box Jump Overs, Step Down @ 20"
20 Hang Power Cleans @ 115/75 lbs

Score: Time
Time Cap: 11:00

ACCESSORY / EXTRA

Weighted Candlestick Toe Touch
3 x 15

Goal: Core Accessory

TUESDAY

BACK SQUAT
4 x 3 @ 70-75%

Rest 2:00 Between Sets

Score: Weight
Time Cap: 12:00

METCON

PERFORMANCE:

4 Rounds For Time
20 Ab Mat Sit-ups
10 Wall Balls @ 20/14 lbs
5 Push Press @ 135/95 lbs

*Add 5 reps to Wall Balls each round.

RX+: 155/105lbs

FITNESS:

4 Rounds For Time
20 Ab Mat Sit-ups
10 Wall Balls @ 14/10 lbs
5 Push Press @ 115/75 lbs

*Add 5 reps to Wall Balls each round.

Score: Time
Time Cap: 10:00

ACCESSORY / EXTRA

Bent Over Row
3 x 8

Goal: Upper Back Accessory

WEDNESDAY

METCON

PERFORMANCE:

Every 2:00 x 6

200m Run
2 Ring Muscle ups

RX+: 3 Ring Muscle ups

FITNESS:

Every 2:00 x 6

200m Run
3 Pull-Ups + 3 Ring Dips

Score: Time for Each Set
Time Cap: 12:00

FINISHER - ALL

Tabata
8 Rounds (0:20 on / 0:10 off)

L-Hang / L-Sit

*Scaling Options:
Beginner
Tuck Hold / Hollow Hold

Intermediate
Tuck Hang / Tuck Hold

ACCESSORY / EXTRA

Sets
15 Band Pull Aparts
15 Prone Band Hamstring Curls

Goal: Post Chain Accessory

THURSDAY

WEIGHTLIFTING
5 Sets
5 Bench Press @ RPE 7/10
25/25' Single Arm Overhead Carry

Rest 1:30-2:00

Score: Weight on Bench Press

METCON

PERFORMANCE:

21-15-12-9

Calorie Row
Deadlifts @ 185/135lbs
Push ups

RX+ Feet Elevated Push ups

FITNESS:

15-12-9-6

Calorie Row

21-15-12-9
Deadlifts @ 135/95lbs
Push ups

Score: Time
Time Cap: 12:00

ACCESSORY / EXTRA

Seated Arnold Press
3 x 10
Goal: Upper Body Accessory

FRIDAY

METCON - HERO WOD

PERFORMANCE:

"The Man in the Red Bandana"

AMRAP 19
5 Thrusters @ 135/95 lbs
17 Front Rack Lunges 135/95 lbs
77 Double Unders
200.1M Plate Carry @ 45/35lbs

*This workout is dedicated to Welles Crowther, who lost his life in the terrorist attacks on September 11, 2001. Crowther was a volunteer firefighter who saved as many as 18 lives. He was seen with a red bandana around his nose and mouth to protect himself from the smoke.

The rep scheme signifies:

-19 minutes for Welle's jersey number

-5/7/77 for his birthday

-200.1M for the year he passed away

FITNESS:

"The Man in the Red Bandana"

AMRAP 19
5 Thrusters @ 95/65 lbs
17 Front Rack Lunges 95/65 lbs
77 Double Unders (or 150 Single Unders)
200.1M Plate Carry @ 35/25lbs

Score: Rounds & Reps
Time Cap: 19:00

ACCESSORY / EXTRA

Supported Hip Airplane
3 x 6/6

Goal: Hip Health Accessory

SATURDAY

TEAM METCON

PERFORMANCE:

In Pairs

For Time

100 Toes to Bar
80 Burpees Over Bar
60 Power Snatches @ 115/75lbs

Rx+: 135/95

*Partner 1 works, while partner 2 rests. Partition as Needed.

FITNESS:

In Pairs

For Time
100 Toes to Something
80 Burpees
60 Power Snatches @ 75/55lbs

*Partner 1 works, while partner 2 rests. Partition as Needed.
Score: Time
Time Cap: 20:00

TEAM FINISHER

Teams of 3
AMRAP 5
10 Team Dumbbell Plank Drag Throughs
30 Synchronized Russian Twists

*Scaling Options
Beginner
10 Team Dumbbell Plank Drag Throughs
20 Synchronized Russian Twists

Intermediate
10 Team Dumbbell Plank Drag Throughs
30 Synchronized Russian Twists

ACCESSORY / EXTRA

2-3 sets per side
10 Side Plank Hip Touch
5-10 Side Plank Knee Touch

Goal: Core Accessory

CFF 08/31-09/05/26

Sun, 30 Aug 2026 20:43:59 GMT

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!

WORKOUTS OF THE WEEK:

MONDAY

Every 2:30 x 3

2 Deadlifts @ 82-88%

Deadstop, Can rest up to 20 seconds between reps.

METCON (Time)

PERFORMANCE:

For Time
150 Double Unders
25 Hang Power Snatch @ 95/65 lbs
50 Overhead Squats @ 95/65 lbs
100 Double Unders
15 Hang Power Snatch @ 95/65 lbs
25 Overhead Squats @ 95/65 lbs

FITNESS:

For Time
250 Single Unders
25 Hang Power Snatch @ 75/55 lbs
50 Overhead Squats @ 75/55 lbs
200 Single Unders
15 Hang Power Snatch @ 75/55 lbs
25 Overhead Squats @ 75/55 lbs

TUESDAY

UPPER PULL (AMRAP - Reps)

4 Sets, Max Rep Strict Pull ups

Rest 2:00-3:00 Between Sets

Score: Best Set

Intermediate
Use Band, goal is 4 x 5+ Reps

METCON (Time)

PERFORMANCE:

10-9-8-7-6-5-4-3-2-1
Devil's Press @ 35/25lbs x 2
Toes to Bar

Rx+: 50/35lbs x 2

FITNESS:

10-9-8-7-6-5-4-3-2-1
Devil's Press @ 25/15lbs x 2
Toes to Something

WEDNESDAY

POWER SESSION (5 rounds for weight)

10 Rounds, In Pairs. You go I go

0:15 HARD effort Row

Rest 0:15

2 Hang Power Cleans @ 20-30% Deadlift

Rest 0:20-:30 Between Rounds

Score: Weight on Cleans

METCON (AMRAP - Rounds & Reps)

PERFORMANCE:

AMRAP 10
12/10 Calorie Row
6 Front Squats @ 135/95 lbs
3 High Box Jump @ 30/24"

RX+ Front Squats @ 155/105

FITNESS:

AMRAP 10
10/8 Calorie Row
6 Front Squats @ 115/75 lbs
3 High Box Jump @ 24/20"

THURSDAY

METCON - ALL (Checkmark)

AMRAP 20
1000m Fan Bike
20 Ab Mat Sit-ups
200m Carry, RPE 6/10
20 Box Step Overs @ 20"

FRIDAY

DEADLIFT
Take 20-30:00 Minutes to Find

1 Rep Max Deadlift

METCON (AMRAP - Rounds & Reps)

PERFORMANCE:

AMRAP 8
4 Burpees
4/4 Kettlebell Snatches @ 53/35 lbs

Add 1 rep every round

FITNESS:

AMRAP 8
4 Burpees
4/4 Kettlebell Snatches @ 44/26 lbs

Add 1 rep every round

SATURDAY

TEAM METCON

PERFORMANCE:

In pairs

Run 1000m, Together holding band
---
15-12-9
Thrusters @ 115/75 lbs / Hang Hold
Chest to Bar Pull ups / Front Rack Hold
---
Run 1000m, Together holding band
---
9-15-21
Thrusters @ 95/65 lbs / Hang Hold
Pull ups / Front Rack Hold
---
Run 1000m, Together holding band

FITNESS:

In pairs

Run 1000m, Together holding band
---
15-12-9
Thrusters @ 95/65 lbs / Hang Hold
Pull ups / Front Rack Hold
---
Run 1000m, Together holding band
---
9-15-21
Thrusters @ 75/55 lbs / Hang Hold
Jumping Pull ups / Front Rack Hold
---
Run 1000m, Together holding band

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!