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CrossFit Gainesville- School Of Elite Fitness

Congratulations to Coach Chip!

I want to give a special thank you and congratulations to Chip for doing such an amazing job with our workout programming. It takes a special talent to plan and coordinate our training efforts to help us reach our long term goals. Over the years he's been a diligent student of workout program design and has been an innovator in the field. It's been a privilege to see his passion for training come to life in so many of your results.

Over the past year Chip has worked with several talented athletes determined to reach higher levels of accomplishment in competitive CF. They've trusted him to develop and refine their training weaknesses and skills to showcase in largest fitness competition in the world.

So, the time has come and I think this is the year they have remarkable success! So, I'd like to invite each of you to watch the CF Games and CF Regional competitions and follow along his team of athletes as they take on the quest for the title of Worlds Fittest!

Please help me congratulate our coach and programmer as he leads his team into the 2014 CF Games and Regional qualifiers!

Shawn Ramirez (40-44) – 1st in Open, 1st in master qualifier – Going to 2014 Games
Ron Ortiz (45-49) – 25th in Open, 8th in masters qualifier – Going to 2014 Games
Brig Edwards (50-54) – 1st in Open, 1st in masters qualifiers – Going to 2014 Games

Jaci Cale – 19th in open (South East Region) - Going to Regionals
Sarah Franklin – 21st in open (South East Region) - Going to Regionals
Stephanie McCarthy – Regional qualified with Team (Hustle Hard) - Qualified w/ team

Coach Chip judging an athlete with a watchful eye!

Workout of the Day


SA Upper Pull/SL Lung/Upper Push/Bend

A. Back Squat, build to a heavy triple
B. Deadlift, quickly build to a tough double
C. AMRAP in 4 minutes
Strict HR Push Ups


Recommended Rest
10 sets @ easy effort:
1 min Run
1 min Burpee Box Jumps - 20"
1 min Single Unders
1 min rest

The Sport of CrossFit 

Many people enjoy CrossFit for the challenging workouts, the accountability, and fast results associated with the program. But did you know it's one of the fastest growing spectator sports too? Each year thousands of athletic hopefuls compete for a shot at earning a spot at The CrossFit Games in Carson City, California. The Games has 2 qualifying levels that must be over come beforehand however, Regionals and Open qualifiers.

Recently our community took on the challenge of Friday Night Lights an Open Qualifier for the CF Games and now the competition has progressed to the regional qualifier in Jacksonville, FL.

The regional level competition features the top 48 men, 48 women, as well as the top 30 teams in our region. The event is a 3 day test of brutal skills, obstacles, and athletic capacity. Only a small few reach the podium and people from all over the country will come to watch this battle to gain access to The Games!

Please let us know if you'll be joining us for the 2014 Regional qualifies the weekend of May 9th-11th. We'd love to spend the weekend cheering on the competitors with you!

Andy competiting in the Friday Night Lights Open Qualifier!

Workout of the Day


Oly Skill (Snatch)+MAP - Low % high vol.

A.Snatch Balance. OHS, 1.1 x 5 sets, 1 min
technique work only, light load
1k Row @ 50% effort
800m Run @ 50% effort
3 min rest
12 minutes @ 75% effort:
30 Alternating Step Ups
30 unanchored Sit-Ups
200m Run
3 min rest
12 minutes @ 75% effort:
250m Row
20 Air Squats
20 Back Extensions


MAP Low % - High Volume

2k Row
3 min rest
12 minutes @ moderate effort:
2 C2B Pull-Ups
4 Push-Ups
6 Air Squats
3 min rest
1 mile Run @ 50% effort

We Are Better Together

Fact: You cannot reach your full potential on your own. 

We are humans and that makes us very social creatures. We wouldn't be in this place today if it weren't for looking out for each other. From guarding against saber tooth tigers to gathering food for everyone and fighting off rival tribes, we have grown as a species by having each other's backs. 

It's engrained in our DNA. 

To fight it is futile. You will always become better with the assistance of others. Whether it's business, fitness or life in general. Everyone who reaches the top has others to thank. The selfish one's who try to claim it was all on their own sound empty and arrogant. We all see through that. 

When applied to our gym setting this has never been more true. The people around you (coaches, peers) will help make you the best athlete you can possibly be. I encourage you to reach out to them and take their support. Gather in groups for lifting to give each other that push. Congregate together outside the gym to spend time with people who have similar goals and lifestyles. Say hello to a new person in class and help lift them up, because it wasn't long ago that you were new and needed that lifting up as well. 

Andy lending a hand to Greg during a max attempt. 

Workout of the Day



Bsq Int/Upper Pull+DL/Bench Int

A1. Back Squat @ 32X1, 2 reps x 4 sets, 2 min

A2. Wtd. Supinated Pull-Ups @ 20X1, 3-5 reps x 4 sets, 2 min

B1. Deadlift @ 30X1, 2-3 reps x 3 sets, 2 min
B2. CGBP @ 22X1, 2-3 reps x 3 sets, 2 min - use fat grips





Fsq+SL int+MAP Singles

A. Front Squat @ 40X1, 2 reps @ 85% 1RM x 4 sets, 2-3 min

B. DB Walking Lunges, 4 step per min x 8 minutes - all heavy sets

C. 4 sets @ high effort:

60 sec Rowing

60 sec rest

60 sec Burpee Box Jumps (24/20)

60 sec rest

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CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
Phone: 352-215-8609.

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