Goodbye Friends!

I've had the absolute pleasure and enjoyment over the past 3 years of training with Matthew Nawrocki. He's brutally strong, kind, and a motivating individual to be around. He has certainly handed me my fair share of beat downs in CrossFit workouts over the past years but always in the friendliest of fashions. Same can be said for his brother Andrew, who came to CFG shortly after myself, and who I've also trained with for close to 3 years. These two have pushed me and helped make me the athlete I am today. Whether it be their silent assault on a metcon which left me in the dust, or Andrew barking, "Don't be scared to be great, Caleb", they always pushed me for more.

The kinder side of these two brutes is Kandi. Pound for pound one of the strongest ladies I've seen come through the gym and always bouncing around with a smile on her face! All three have been an integral part of our community for the past several years and now they will be parting ways. As the brothers graduate and their careers take them elsewhere, we all wish them the very best! I know that they will pursue the next chapter in life with the same passion and vigor they show each day in the gym.

Leave the Nawrocki's some love in the comments below, or even share a unique memory of your own about them! They will be working out Saturday morning for one of their last classes at CFG so come out and send them off the right way!

* If you'd like to pre-order products (Fish Oil, Protein, Recovery) from Stronger Faster Healthier for the Clean Life Challenge, please e-mail Caleb@crossfitgainesville.com by 4pm today with the quantity and items that you'd like.

January 31st, 2009. My first workout with Matthew. Yes, he wore boardshorts back then too! ha

Workout of the Day

Strength/Skill:

Hang Power Clean (165/105)
2 reps on the min for 10min

Conditioning:

15 Deadlift (205/125)
9 Jump Lunge (R+L=1)
200m Run

3 rounds w/2min between each round

Special Sampling- Today Only!

John Abare from Stronger Faster Healthier will be visiting CrossFit Gainesville Thursday the 17th from 4:00-6:30pm to answer questions about SFH Proteins and Fish Oil products.  Also, SFH will provide free sampling for those new to fish oil supplements and anyone looking to try the latest flavors available.

For a jump start on your supplement education, Click HERE! Discover what they have to say about questions like...

-What is the difference between fish oil gel caps and liquid formulation?
-Is there any advantage to a product containing omega-3, 6 and 9 fatty acids?
-Are there any side effects from taking too much fish oil?

Shannon on Front Squats!

Workout of the Day

1min. Row
1min. Rest
1min. Burpee
1min. Rest
1min. Wall Balls

6 Rounds of High Consistent Effort

What a Night!

Level 2 Testing was epic!  A total of 8 athletes took on the challenge hoping to gain entrance to the Level 2 Club!  The never to be underestimated series of challenges, revealed athletes of heart and experienced discipline... The supporting fans kept the energy high in anticipation of whom would overcome all 3 phases of:

Phase 1:

2000m Row
1 mile Run
50 Pull-Ups

Men- 20min., Women- 25min.

Phase 2: 10 Clean and Jerks + OH Squats

Men- 8min. Body Weight C+J, 3/4 Body Weight OH Squats.  Women- 10min. 3/4 BW C+J, 1/2 BW OH Squats.

Phase 3: 50 Burpees in 4 min.

They Made it! Both Monica Roca and Ean Phillips proved worthy of the Title "Level 2 Athlete!"  Please help us congratulate them for an impressive show and proud moment in their training!

Are You Ready For The Strength Program? (Click to Enlarge)

Workout of the Day

Skill/Strength:

Front Squats 3-4 Reps, 3 Sets

Conditioning:

"Helen"
400m Run
21 Kettle Bell Swings (53/35)
12 Pull-Ups

3 Rounds for Time: