Free Friday Westside WOD

Don't forget to head out to Westside Park this Friday from 6-7pm!  Bring friends, have fun, and challenge yourself and your friends to fittest athlete alive!  The workout is open to anyone willing and determined... Group meets at the basketball court.  See you there!

3-2-1 GO!

Workout of the Day

3 Power Cleans (205, 135)
4 Hand Stand Push-Ups
5 Muscle-Ups
6 Rounds for Time:

-Rest-

21-15-9 for Time:
KB Swings (70,53)
Pull-Ups

The "Karen" Finals Are Here!

It is time to prove yourself once again with Karen.  It's important to reflect on your previous performance 8 weeks ago.  Have you developed a new strategy, feel stronger, or improved your stamina?  Now is the time to give it everything you've got and prove your a better athlete now than before!

The finals kick off this Saturday the 31st at 10:00 a.m. Please feel free to invite friends to come cheer you on!

There will be no regularly scheduled 10 a.m. Saturday class due to the Karen Finals Competition.

Andrew holding great form on Front Squats

Workout of the Day

Front Squat (1-1-1)

Rest

Press 8x3 (50% of 1 rep max)

Emphasis on Speed and Form

Fitness on Vacation?

As many of you take time off of work, hit the travel destinations, and completely disengage from your daily schedule; remember to take your fitness with you!  Tap into your inner athlete as you relax or travel.  100 Burpees for Time, Tabata Something Else, Sprints, Jump ropes...  There are infinite possibilities to spice up your travels with a little fitness.  Stay motivated and have fun!

Tommy, Jessy, and Steph on weighted Sit-Ups

Workout of the Day

For Time:

50 Dbl Unders
5 rounds of Cindy
50 Dbl Unders
3 rounds of Cindy
50 Dbl Unders
1 round of Cindy

Congratulations Level 1 Athletes!

Friday marked the first Level 1 testing for CrossFit Gainesville athletes!  This was a great opportunity to showcase your general physical preparedness across a multitude of performance measures.  For many of you, it was a great tool that proved effective for identifying areas of improvement.  Remember your training is in the pursuit of elite fitness, and getting there does not come easy, overnight, or without sacrifice.

Amir and Katie representing Team Rubin...

Workout of the Day

25 push-up buy in

Then

AMRAP .

5 Burpees
10 SDHP 95/65
15 Sit-ups

3 Rounds of 6 min. w/ 1 min rest between: Rounds = Score

Level One Testing

Level one testing kicks off tonight at 7:30pm, this will be a great opportunity to see where you stand in the world of CrossFit. The test will be comprised of the three modality's (Gymnastics,Weightlifting, and Mono-Structural/ Cardio) that make up our daily WOD's we do in the gym. Come ready to test your skills!!

Workout of the Day

4 Round for Time:
Rest 1 minute between rounds, emphasis is on speed!

5 Squat Cleans (115/85)
10 Wallballs (20/14)
15 OH Squats (115/85)