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Frequently Ask Questions

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CrossFit Gainesville- School Of Elite Fitness

Are you Feeling Lucky?

We are so excited about the results our members are getting and the improvements that we have made with our programs that we want to shout it out from every mountain top for all to hear! Since we don’t have any mountains here in Gainesville, we need your help to reach others and get the word out! Help us make an impact on someone’s life and fitness.

If you refer a friend or family member to the BootCamp or Strength Program and they sign-up, you’ll get entered into a drawing for a $100 gift card to Lucky’s Market!  Are you feeling lucky?

BootCamp
The GetFit Bootcamp is a great way to get fit while having fun in a supportive atmosphere. Being surrounded by like minded and motivated people makes all the difference in staying consistent with training. Once they have completed our program they can expect the confidence to try new challenges like weight training, running their first race, or even CrossFit!

We’ve trained everyone from senior citizens to distance runners to elite athletes. BootCamp is for individuals who are committed to changing their lives.


Strength
Strength training is not just about lifting weights in a gym. It can benefit people of all ages and ability levels and may be particularly important for people with health issues such as arthritis, mobility restrictions and more. After puberty we begin to lose about 1 percent of our bone and muscle strength every year if we remain sedentary. One of the best ways to stop, prevent, and even reverse bone and muscle loss is to strength train.

We've designed the Strength Program to deliver the right dose of training and coaching to maximize results. It's important to us that we teach proper lifting mechanics, provide effective workout programming, correct muscle imbalances, and help prevent/rehab injury. The Strength Program will help participants gain more confidence with strength training, improve lifting technique and positioning, advance their sport performance, gain muscle definition, as well as maximize overall strength and power.

Evan and Mori Stern, Moris is so happy Evan brought her to work out...can't you tell? 

 

Workout of the Day

Health

Ax3 sets; Assisted Pull Ups x5 reps; 31A1 

Bx4. Back Squat x5 reps; 31x1, rest 60-90 seconds

C. 7min AMRAP;
climbing ladder of reps; 1 each, then 2 each, etc until time expires;
1x KB Front Squat
1x Jumping Pull Up

Performance

Snatch; One rep every 90 seconds for 12 min;
load; 50%, 60, 70%, 80%, 85%, 90%, 90%, 90%

Bx3. Snatch Grip halting Deadlift to hips x5 reps 

C. 15-12-9, reps for time
Power Snatch [115/75]
CtB Pull Ups

 

Officer Down

We are proud to be a part of the 4th Annual Officer Down (ODT) tribute WOD again this year. The ODT WOD brings multiple agencies and members of the Gainesville community together to publicly honor the Officers who lost their lives in service in 2014 and remember their families.

Please join us as we complete a workout of one Burpee Box Jump for each fallen officer.

Where: Buchholz High School football / track field
5510 NW 27th Avenue Gainesville Fl
When: January 31st 2015
Time: 11:00am (be there early to warm up!) 

If you would like to purchase a commemorative shirt, please go to www.triplybox.com. Order your T-shirt by January 22, 2015.

Officer Greg Streukens sets a good example for his son

 

Workout of the Day

 Health

A. Team/Partner Row; 
In groups of 2 or 3, row 2500 meter; no more than 100-150m at a time
B.
200m run 
50m Farmers walk 
50x Jump Rope Passes 
Rest 1 min active between sets
 
Performance
Ax4
A1. Close Grip Bench Press x5, rest 30 sec
A2. Bulgarian Split Squat x5 each leg w/1 second pause at bottom, rest 60 sec

B. 7 min on, 2 min off

1.
100m run
10x Hand Release Push Ups/Ring Push Ups

2.
10x KB Swings [53/35]
10x Pistols

 

Time to Fuel Up! Introducing SFH Fuel

The ultimate anytime protein to fuel your daily workouts and other needs! SFH FUEL combines whey protein (from grass-fed, free range cows), coconut fat (Medium Chain Triglycerides) and apple pectin to create the best blend for your muscles and body. Your body needs protein before a workout in order to help feed your muscles and keep them going.
A little more science:

  • Coconut fat: MCTs are fats containing 8 to 12 carbons . This is in contrast to long chain fats that are generally 12-18 carbons long. This difference is very important. MCTs are rapidly absorbed into our bodies, are quickly transported to our livers as well as into our mitochondria and burned to energy. Unlike long chain fats, MCTs do not require the presence of carnitine to cross into the mitochondria. The result is more energy.
    • MCTs = MORE ENERGY
  • Apple pectin: by slowing the absorption of sugars and carbohydrates, prolongs energy by normalizing sugar blood levels and minimizing insulin spiking that leads to periods of low sugar/low energy and hypoglycemia.
    • APPLE PECTIN = SUSTAINED ENERGY

How and when to drink it:

  • Pre-workout. Those of us who workout in the morning or late afternoon have a more difficult time eating before our workout. Either dinner was 8 hours ago or lunch was 4 or 5 hours ago, your muscles are hungry! Drink this 15-45 minutes before your workout and see if you have been missing out on what your muscles are capable of!
    • If you are looking for a little caffeine kick mix FUEL with PUSH (a pre-workout energy product from SFH) and really get moving!
  • In the morning with your coffee or throughout the day mixed with water or coconut water
  • Remember, nothing replaces real food! Fuel is not your best option for post workout nutrition.

Check out FUEL in the proshop today and grab a coach if you have any questions!

Saturday's Competition Class in need of more FUEL

Workout of the Day 

Health
Ax4;
A1. Push Press x3 w/1 second hold overhead, rest 30 sec
A2. KB Walking Lunge x8 steps each leg, rest 30 sec

B. 5 rounds for time;
5x Burpees
10x DB Push Press
20x Walking Lunge Steps

Performance
10 min Alt EMOM;
A1. Handstand hold; accumulate 20 seconds at most difficult progression
A2. L-Sit hold; accumulate 20 seconds at most difficult progression

B. For time;
Row 1k + 25x Toes to Bar + 50x Wall Ball + 100 Double Unders

 

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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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