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CrossFit Gainesville- School Of Elite Fitness

Time to Rock the Open

The Open is not just a competition- it is a time for camaraderie and pushing yourself in a way you usually might not. The truth is we are all better together and isn't that why we are here? If we wanted to do our own thing and not support one another, we would of never left the confines of the Globo gym. But, we know something they don't!

We are STRONGER together!!! We have seen many members hit PRs over the years simply by participating in the Open workouts. We have seen people get their first muscle-up, first chest to bar pull-ups, and hit snatch PRs among others. Don't miss out on this opportunity.

CrossFit Gainesville hosts the open competition each year and this year, Friday Night Lights will be better than ever!

-Each primary coach will draft a team of athletes who will compete for points...and stay tuned because points are not just for doing well in the workouts!
-Fundraising for local Non-profits
-Door prizes
-Intermission entertainment...Who want's to see Miguel break it down?

Don't do the Open and FNL for yourself but because your fellow CFG members need you there! And... I am sure they will return the favor!

Friday Night Lights Registration

You must register by February 4th to receive a T-shirt!!!!

Mike Timmes during Friday Night Lights 2014


10 min Alt EMOM; 
A1. Front Squat x5; 2 second pause in bottom every rep
A2. Weighted Negatives pull ups x5
10x KB Front Squat
9x Hand Release Push Ups
8x Kipping/Jumping Pull UPs
rest 1 min
A. Hang Squat Clean Thruster;
1 rep every minute for 12 min

B. Max rep unbroken thrusters @2/3 of A.

C. 10-8-6-4-2, reps for time
Thrusters 100#/65#
CtB Pull Ups

Healthy Competition

On the tail end of a fun competition in Miami and just weeks away from the CrossFit Open, I started thinking about the concept of competition and why I like to compete. While winning feels great, those feelings of happiness and elation don't last too long. So if you are pushing yourself hard in class, doing your extra work, and making sacrifices to be better at your sport just to win, you may be in for some disappointment. Here are a few of my own thoughts and conclusions about competition.

Keep the focus on building a better version of yourself, not on comparing yourself to others. Sure, it is fun to see where you stack up on a larger scale. Approach your training with a drive to improve and perform your best.
Focus on celebrating your own wins, not being discouraged by someone else's. Just because Rich can snatch 300lbs doesn't make your 10lb Snatch PR any less sweet. Don't compare your beginning to someone else's end. Then refer back to number 1. Keep the focus on building a better you.
Be open to the experience. Be open to lose and learn, be open to win and learn, be open to the highs and the lows and take it all in. This will ensure positive feelings about your competition as well as growth as an athlete and a person.

Finally, competing builds community. It is a great feeling to have the support of your community when you are giving your 100%. It takes guts to show your hand and play your best cards. Having the hugs, cheers, and encouragement from others is a feeling akin to no other.

So whether you are just starting out or a seasoned CrossFitter, think about participating in the Open this year. For the first time ever, they have a scaled division so that you can safely compete against others at your level. I am very much looking forward to cheering you all on, celebrating your success and learning from your challenges.

Erin Moynihan displaying her competitive spirit.


Workout of the Day


Pre-Skill; Rowing Technique + 2x 150m Row 
Skill; Strict Press: 4x5 
WOD: Tabata at each station
Rest 30 seconds to rotate
1. DB Push Press
2. Sit Ups
3. Row for Cal
Ax3. Rowing
Row 250m hard, rest 3 min

B. 15 min cap
3 rounds for time
15x Deadlift [185/115]
15x Burpee over bar

rest 2 min;
30x Man Makers for time

Why we want to track your results!

Screen Shot 2015-01-20 at 12.56.38 PM

This is what progress looks like! We love numbers around here because we love progress. Progress is motivating and lets face it, sometimes we all need a little extra motivation to get in here and work hard! So, everyday, put your numbers in. Then, meet with your primary coach see your progress, make plans for improvement, and get excited about your accomplishments!

Athlete briefing Wodapalooza 2015

Workout of the Day


Ax4-5 sets -

A1. Hang Power Clean x4-5 reps, rest 30 sec

A2. Double Under work; 30 seconds, rest 30 sec


B. 3 Rounds for time;

400m run

15x KB Swings

60x Jump Rope Passes




A. Snatch;  every minute on the minute for 10 min;

Load; 50, 60, 70, 80 for all sets across


B. 15 min AMRAP;

Run 200m

12x Box Jump Over 24/20

10/7x Dips

rest 30 sec active after each set


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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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