Lift Often!

Lifting is such an important role of your training and requires skill sets and experience under the bar that can not be learned overnight.  Check out the National Team Rankings and find out how you stack up against the Worlds elite...

Workout of the Day

1000m Row
7 Rounds of Cindy
100 Double Unders

For Time:

Are You Stretching Enough?

If not, make a small investment in yourself and your mobility!  Step up for your range of motion and add a few tools to your home collection.  1. (3) Lacrosse Balls, 2. Foam Roller, 3. Strap or tension band.  Your new tool set will cost you less than $45 bucks and create the best opportunity for increased mobility, new PR's!  Stretch on!


Group Tension Stretch

Workout of the Day

Hang Squat Clean (1-1-1)

-Rest-

CrossFit Ladies

A big congratulations to our CrossFit Gainesville women who placed 1st in 3 categories of the 11 age categories!  Check out the results from Project Haiti 5K this past weekend.  Great to see the impact on the body and overall training times decreasing, yet performances and results are firing at full throttle.  Awesome work everyone who came out and supported the event from CrossFit Gainesville!

Summer and Lee Finishing Strong...

Workout of the Day

50 Box Jumps (24/20)
-Then-
200m Run
15 Wall Balls (20/14)
10 C-T-B Pull-Ups
As many rounds as possible in 15 minutes:

Challenge Yourself

There is no greater feeling than to meet or exceed your own expectations!  It is important to test your own abilities, find ways to challenge your limitations, and push past the moments of weakness.  What does one more rep cost you in an entire workout?  Does a time of 9:59 and 10:00 feel any different?  You bet, it's the difference between self doubt and perseverance, greatness and average, winning your own respect or sacraficing triumph...  Never give up!

Workout of the Day

400m Run
30 Push Press (45/35)
50 Double Unders

4 Rounds for Time:

How Do You Feel Today?

I'd like you to think about your health, strength, growth, and happiness for a moment...  Are you in a better place now, than 1 week ago, 6 months ago, 1 year?  I see powerfully aspiring athletes, determined individuals, and a fearless group of people here.  I want to thank you all for inspiring us and providing such a powerful community...!  Enjoy your day!

Amir a little excited after his level 1 Test...

Workout of the Day

Team WOD

1000m Row
Power Clean
Burpee

Work/Time= Power Output

Challenge Yourself!

This weekend is a great opportunity for you to tackle a 5K run.  Set your new Personal Record or benchmark this Saturday the 28th @ 8:30 a.m.  Click here to register for the Project Haiti 5K run.  What time are you chasing?

GAR Rowing Seminar

Workout of the Day

OHS (3-3-3)

-Rest-

30 Double Unders
20 Sit-Ups
10 Turkish Get-Ups

4 Rounds for Time:

Walking into the Unknown

There was great excitement yesterday among many of you!  I can vouch that I'm often eager to know the workout ahead of schedule and feel as though if I'm mentally prepared I do better, however there is no greater CrossFit excitement that I've found than to learn your workout fate only moments before... Keep up your momentum, we'll keep it interesting!

Rick in Action!

Workout of the Day

"Helen"

3 Rounds for Time:

400m Run
21 KB Swings (53/26)
12 Pull-Ups

-Rest-

15 minutes to acheive your:
15 RM Over Head Squat

Level 1 Athletes

What a great turnout for the Level 1 testing last night!  It was an awesome experience to be absorbed in the energy and feel the adrenaline of each athlete.  PR's were reached, weaknesses were conquered, and greatness was found.  There was an overwhelming 85% pass rate among the participant athletes.  Keep up the great attitudes, practice much, and stay on top of your game!

Bill and Ethan on the Row

Workout of the Day

JT

21-15-9 for Time:

Handstand Push-Ups
Ring Dips
Push-Ups

-Rest-

For Time:

200m Run
15 Burpees
200m Run
12 Burpees
200m Run
9 Burpees

Level 1 Testing Is Here!

Level 1 testing is back! Here's your chance to test your strengths and weaknesses, if you couldn't make it to the testing last time you don't want to miss this one!  You will be tested on 10 skills that make up your gerneral physical preparedness; a 70% or higher is needed to become a Level 1 student.  See you at 6:30 pm...

Tommy on DB Push-Ups

Workout of the Day

5 Rounds for Time:

10 Medball Sit-Ups
10 Thrusters (35/25)
10 Jumping Squats

-Rest-

3 Rounds for Time:

500m Row Sprint
3 min. Rest

Row A World Record Time!

Have you ever wondered how you compare to the worlds elite rowers?  You're not to far off their split times on the indoor rowing records found here.  The rower's benefits stretch well into to your fundamental motor recruitment patterns, similarly seen in a deadlift.  Check out your 500m split times and see how you compare!

Phil showing no signs of stopping his push up!

Workout of the Day

Hang Squat Clean (3-3-3)

-Rest-

10-9-8-7-6-5-4-3-2-1 For Time:

Kettle Jax (35/25)
Mountain Climbers
Backwards Lunge