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Getting Started

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CrossFit Gainesville- School Of Elite Fitness

Congratulations PCD Program Students!

We're proud to announce the graduation of our Professional Coach Development (PCD) program students!  These students have fulfilled the educational learning objectives required in CrossFit Gainesville's Professional Coach Development program and demonstrated proficiency in coaching skills required to lead a Fundamental Functional Fitness Class!

Please help us congratulate Jessie Whitfield, Danielle Bodin, Nicole Black, and Erik Black!


Jessie and Danielle after the Final Exam!

Workout of the Day

Health

Upper Pull/SL Lung+Upper Push/Bend

A1. Wtd. Pronated Pull-Up @ 30X1, 3-5 reps x 3 sets, 1 min
A2. OH Walking Lung @ 10X1, 12/leg x 3 sets, 1 min – w/plates
B1. Clapping Push-Ups, 8-12 reps x 4 sets, 30 sec
B2. KBS, 15-20 reps x 4 sets, 30 sec

Performance

LP2+Tester+Z1

3 x 300m Row @ ALL OUT pace, walk 2 min
+
6 minutes of:
7 Power Snatch (75/55)
30 Double Unders
+
1000m Row @ 50% effort
800m Run @ 50% effort

 

Always Have A Goal!

It was such a great week for me to workout, coach, and catch up with many of you! To see and hear the progress being made in our community is contagious. One athlete in particular inspired me to recognize and share his mission!

In passing before a class, Bill Bosko was in our accessory area practicing two movements, sit-ups and double unders. It caught my attention as to why he chose these out of all exercises... He said "Level one got me." He explained he's determined to turn his weaknesses into his strengths and vowed to take down the next Level 1 Test. I offered up a few coaching points to help him with his goals, but it really struck me as to why he's had such great accomplishments.

Bill started our program with goals of a better lifestyle, lose over 20lbs., and feel healthier. I'm proud to say he's crushed those goals, has lost well over 20lbs, several pant sizes, and is now attending 4x a week.

His story proves that with measurable goals and the desire to change- You can make it happen!

I have no doubt, Bill will be ready for Level 1 because he's found the formula for success in fitness.  Show up regularly, never quit on yourself, and attact your weaknesses!

Bill's busy working on his goals!  Share your next goal you'd like to accomplish?


Bosko on Turkish Get-ups!

Workout of the Day

Health

Squat+Pull+ MAP(sets)

A. Back Squat, build to a heavy single
+
For Time:
400m Run
21 Box Jumps (24/20)
400m Run
21 KBS (53/35)
400m Run
21 Burpees
400m Run
21 DB Thrusters (45/25) - per hand

Performance

DL Speed+Press/Lunge+Pull/StepUp

A. Clean Grip DL @ 13X1, 2 reps x 6 sets, 45 sec - use 110% 1RM Clean, goal is speed
B1. Push Press @ 21X2, 2 reps x 3 sets, 30 sec
B2. Front Rack Forward lunges @ 20X0, 5/leg x 3 sets, 2 min - heavy
C. Chest 2 Bar Pull-Ups, 10-15 smooth/unbroken reps x 3 sets, rest as needed b/t sets

Whole Life Challenge

Time to make those changes you promised yourself you would make!  Take the next 8 weeks to see your life through a different lense.  Health and Fitness isn't something that you just "fit in".  Instead, it is a way that you live!  
 
The Whole Life Challenge makes it more fun to make good choices about your lifestyle and health by making it  a game.  Each day you will record your points in five standard point categories: Nutrition, Exercise, Mobilization, Supplementation, Lifestyle.
 
There are three different levels you can choose to play in: Performance, Lifestyle, and Kick Start.  For most CFG members and their friends we would recommend the Kick Start or LIfestyle Level.  
 
Want to know more?  Come to the information huddle and nutrition seminar on August 29th @ 7:30pm.
 
Ready to sign-up? If you join the CrossFit Gainesville Team, in addition to the support of our fantastic group, you will get a free workout every Saturday at 8am for the duration of the challenge!  
 
This is not just for CFG members!  Anyone can sign-up on our team and participate in the workouts!
 
Early registration ends August 24th, 2014.   Register today and make the commitment to change. 
 
 
Whole Life Challenge 2012
 

Workout of the Day

 
Performance
 
A. Split Jerk, 1 rep per minute x 5 minutes - all @ 70% 1RM
B. Split Jerk, 1 rep per minute x 5 minutes - all @ 77% 1RM
C. Split Jerk, 1 rep per minute x 5 minutes - all @ 82% 1RM
B1. Snatch Pull, 3 reps x 3 sets, 10 sec - 110% 1RM
B2. Standing Triple Jump, 1 max effort rep x 3 sets, 1 min
C. Back Squat @ 20X1, 15 reps x 2 sets, 1 min - 70% 1RM
 
Health
 
A. CGBP @ 20X1, build to a heavy double
+
3 sets @ high effort:
10 Clapping Push-Ups
15 Deadlifts (185/105)
20 Unanchored Sit-Ups
600m Run
rest 3-4min b/t sets
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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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