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CrossFit Gainesville- School Of Elite Fitness

$5,000 No fooling here!

After 5 weeks and 2 days of fundraising the All Stars, Disco Ninjas, and Mighty Mights have raised over $5,000! The Lift It Up Cup was a huge success and it was amazing to see everybody work so hard to help raise money for our 3 local organizations. I didn't forget that it was still a competition and there has to be a winner so...... the winner of the Lift It Up Cup with $2,318 raised is the All Stars! Great job to the green monsters!I hope everybody in our CFG community had a chance to get to know a little more about these great organizations and what they are trying to accomplish. We will see you all again next year!













Workout Of the Day

Ax4; Hang Power Clean x5 reps, rest 60-90 sec

Bx3 Negative Pull Ups x5; 31A1, rest 30 sec

C. 8 min AMRAP
100m Sprint
10x Slam-Ball
10x Jumping Pull Up

Ax4; working up
A1. Front Squat x5@32x1, rest 20 sec
A2. Ring Push Ups/Parallete Push Ups/Regular 31x1 AMRAP -2
rest 60 sec

B. 3 sets; Zercher Walking Lunge down the floor
Partner changes weight and goes back other direction; should be about 5 steps each leg, alternating

C. 10 min Alt EMOM for quality
C1. Wall Ball x15
C2. Toes to Bar x10-12

Have You Laughed Today?

We know exercise is good for our health, and we're aware of the many benefits of healthy eating. We know that sleep is imperative to growth, defying aging, and recovery and we even attempted the gallon of water per day challenge to take advantage of the many good things H2O does for our bodies. But how about a less advertised way to keeping our spirits up, stress levels down, and our relationships meaningful. Better yet, what if it's easy and enjoyable? Just a friendly reminder that laughter is a great way to accomplish all of these goals!

While research on the benefits of laughter is still in its early stages, some promising evidence is beginning to surface. Laughter has been shown to correlate with increased levels of self-esteem as well as lower levels of stress in college students (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1475938/) and adolescents (http://www.ncbi.nlm.nih.gov/pubmed/24280475).

Even more interesting, while we can all agree that laughing with a friend tends to lead to an overall positive feeling, a recent study tested whether these positive effects carry over to future interactions. Results show some pretty convincing evidence that laughing with someone improves intimacy and positive emotions experienced in the next social interaction, even if we interact with someone different (http://toddkashdan.com/articles/Kashdan%20etal%202013%20shared%20laughter%20PAID.pdf).

Yet another reason to remember to chuckle each day, even if it is at ourselves.

I've got you covered for today with the clip below – but I dare you to post better in the comment section!





Workout of the Day


A. 2 sets; Row 150 meters; rest 90 sec
B. 4 sets; Deadlift: 8-10 @2020, rest 90-120 sec after each
C. 3 min per station, rest 1 min to rotate, score is total reps
1. Russian KB Swing
2. Box Step Ups
3. Row for cal


Ax4-5; 2x Hang Power Snatch +2x Power Snatch; rest 90 sec-2 min
Bx3;Snatch Extension  x5 reps, rest 90 sec-2 min after each
C. 3 rounds for time
200m run
15x KB Swings
50x Double Unders


Meet Coach Aimee Green! 

Workout of the Day


Ax4; Front Squat x7-8 reps; 31x1, rest 60-90 sec, working up, on tempo
B1. DB Bench Press x8; 31x1, both arms together, rest 30 sec
B2. KB Box Step Up x5 each leg, rest 30 sec
C. Tabata Sit Ups, low Score


Ax5; Back Squat x5 reps; 30x1 tempo, rest 2 min, workin up in weight

Bx4; working up in weight, on tempo.
Close Grip Bench Press x8; 30x1, rest 90 sec-2 min

C. 5 min AMRAPc;
Strict Chin Ups -


Page 5 of 443

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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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