Get Rowing!

Hows your technique on the rower, what would your "Jackie" time look like with a more efficent row?  The rower is a vital element to CrossFit, and like everything we do, requires proper mechanics. Check out this article from the CrossFit Journal, and share your thoughts!  Click Here.

Team Support!

Workout of the Day

OverHead Squat
5-5-5

-Rest-

10 High Wall Balls
10 Burpees
3 Rounds For Time:

What Are Your Goals?

Everyone has them...  Some are easier to set than others, while others are more difficult to accomplish, however without them your motivation is limited.  I came across this blog (Where does motivation come from) with an interesting perspective of how we are motivated by intrinsic factors or external stimulants...  I believe either way can be turned into a positive outcome as long as your focused in the right direction...  Stay committed!

John fighting hard for every rep...

Workout of the Day

Thrusters (115/85)

1,2,3,4,5,6,7,8,9,10

With 1 round of cindy between each set.

Travel WOD Anyone?

As many of you take off for some R&R and much needed free time, be sure to check out the global CrossFit community!  Stop by your local affiliate for a workout, experience the camaraderie across the globe, and dive into the local culture...  Here is the list of affilitates, there might just be one down the road from you!  If your in need of a travel workout, don't forget to download your list of WOD's here.  Where have you traveled this summer, let us know!

Nicole Rowing

Workout of the Day

30 Power Snatch (95/65)
-then-
7 KB High Pull (53/35)
7 KB Front Squat
7 KB Snatch

7 Rounds for Time:

Get your Row On!

Practice is an important part of CrossFit, and your technique and form can cost you plenty of time and wasted energy without an efficient stroke.  So, learn from the experts and acquire the skills of a powerful Rower.  Check out CrossFit Gainesville's Rowing Seminar hosted by Gainesville Area Rowing coming August 21st from 9-11 at Newnan's Lake!

Erik making every rep count

Workout of the Day

40 DB Burpee DL (40/20)
40 box Jumps (24/20)
40 DB H. S. Clean/ or F. Squat
40 C-T-B  Pull-Ups
40 DB Push-Press
40  Ring Dips

One Day, Two PR's

All of us know Uli, he's been a member here for a little over 7 months now.  On Friday, Uli not only gets his first pull-up ever here at CrossFit Gainesville, but he knocks out 21 Double Unders in a row for another PR.  This is just another example of how being consistent in your training pays off over time. Great Job, Uli!!


Uli in the bottom of a squat!

Workout of the Day

Jerk (Push or Split)
5-5-5

-Rest-

For Time:

21 Sumo DL High Pull (115/85)
21 DB Push-Ups
200 meter Run
15 Sumo DL High Pull
15 DB Push-Ups
200 meter Run
9 Sumo DL High Pull
9 DB Push-Ups
200 meter Run