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Getting Started

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Frequently Ask Questions

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CrossFit Gainesville- School Of Elite Fitness

Contact Your Coach


Going to be out of town or not feeling well?

Let your coach know so that they can put your account on hold and not worry about why you are not getting to class.

Want assistance on setting fitness goals and having someone hold you accountable?

That is what we are here for!

Please don't wait.  E-mail or call your coach and set up a meeting. Take advantage of having a primary coach and let us be an even bigger part of your fitness journey!

 

Coach Whitfield is SUPER excited to meet with you about your goals!

 

Workout of the Day

Performance

A. Snatch, 2 reps x 6 sets, 2 min - 2 sets @ 70%, 2 sets @ 75%, 2 sets @ 80% 1RM
B. Power Clean. Split Jerk, 1.2 x 3 sets, 2 min - all tough sets
C. Strict Knees to Elbows, AMRAP x 3 sets, 1 min (no skipping)
D. Hollow Rock, 20 sec rocking, 10 sec rest x 8 sets

Health

4 sets @ 75% effort:
15 Burpees
400m Run
rest 120 sec
+
rest 5 min
+
4 set @ 75% effort:
5-7 HR Push-Ups
15 Air Squats
25 Double Unders
rest 90 sec

 

 

Knowledge and Power!

Learning is such a huge part of our culture here at CFG. We feel that as our team expands our approaches in fitness and seeks out more effective coaching models the better we can deliver results to each of you. What's remarkable and exciting to me after years of observing this little fitness school's progress is the confidence that is gained in our athletes! Confidence to understand the way exercises should look and feel, how advanced level programing works, why % efforts effect work capacity and athletic development, what the difference is between tempo speed focuses, that transfer exercises focus on specific areas of progress, and the list goes on.

I can say with confidence that when we understand why we're performing a movement or entire workout our training becomes more meaningful. It really is a great moment to walk through the CFG doors and see experienced athletes helping newer athletes improve, coaches being pressed for solutions and explanations for better performance, and an entire community driven for better health day in and day out!

What's an important piece of knowledge you've gained in class that's empowered you in or out of the gym?


Coach Chip dropping some knowledge bombs at Strength Program!

Workout of the Day

Health

Oly Skill (Snatch)+MAP (1:1)

A. High Hang P.Snatch. OHS 1.1 x 5 sets
+
8 x 45 sec Russian KBS (53/34) / 45 sec rest
+
5 min rest
+
8 x 45 sec Box Jumps (24/20) / 45 sec rest - Step Down

Performance

Recommended Rest
or
2000m Row @ 50% effort (This is the warm-up)
+
5 min rest
+
Double Unders, 15-20 unbroken reps per min x 10 min
+
5 min rest
+
KBS, 30 unbroken reps every 2 minutes x 5 sets (35/26)
+
1 mile Run

Does your training align with your goals?

Your training is not a one size fit's all solution for the results you want. It takes a certain frequency of movements, aerobic intensity, weight training, and coaching detail to bring out your best. This means right amount of focus can transform your results and development just the way they want if you stick to a program designed for your goals. This is why CFG offers several programs in addition to our general strength and conditioning CrossFit Programs.

Our Health Program is a great fit for those who want to develop basic skills, learn how to properly Olympic lift under load, as well as improve cardio and strength!  

Our Performance Program is for those of you who have progressed past basic skill sets, are proficient in Olympic lifting, and require more demanding workouts to stimulate a higher level of fitness. Don't know if the Performance Class is right for you? Our Level 1 Testing is the perfect assessment to move up to this level!

Additional Supplement Programs offered:
Strength Program
Bootcamp
Competition Team

Throughout your training experience you'll find that your goals and aspirations change. This is normal! Know that our experience and athletic development have the right programming path to focus on strength, olympic lifting, developing gymnastics movement, or even preparing for a competition.  

Don't forget to set-up your personal goal setting meeting with your primary coach to make sure you're in the right program that fits your goals!


Tammy Spotting Krista's Bar Dip!

Workout of the Day

Health

MAP Multi (12 min x 2)
12 minutes @ 75% effort:
20 Alternating Step-Ups 20" box
20 Back Extensions
20 unanchored Sit-Ups
150m Row
+
rest 10 minutes
+
12 minutes @ 75% effort:
5-10 HR Push Ups
200m run
10-15 Air Squats

Performance

MAP Low % - High Volume
1000m Row @ 50% effort (10 min Cap, or adjust distance)
800m Run
+
3 min rest
+
15 minutes @ moderate effort:
50 TGU (20/10)
100 Alternating Box Step ups - 20"
500ft Bear Crawls
+
3 min rest
+
1000m Row @ 50% effort (10 min Cap, or adjust distance)
800m Run

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CrossFit Journal

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CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Us

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

Email:
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