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Getting Started

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Frequently Ask Questions

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CrossFit Gainesville- School Of Elite Fitness

Healthy, Happy, and Productive

How much do you move at work?  For most of us, the answer is not very much.  Physical activity, and thus better health, results in higher employee satisfaction and overall productivity. Unfortunately, today’s traditional office environment doesn’t require a lot of getting up and moving around.

Local business leaders are finding creative ways to promote physical activity and improve workplace morale. During the last round of BootCamp, Fracture, a local company co-founded by CFG member Abhi Lokesh, sponsored two of its employees to go through our GetFit BootCamp.  Fracture will sponsor another employee this time around.

1st Credit Union, lead by Tim Cannon and with support from Adrien Bottari, has taken up the charge and extended the opportunity to participate in BootCamp to all of its employees.  As long as the employee completes the program, 1st Credit Union will foot the bill.  

CFG applauds these business leader's efforts to encourage healthier lives for their employees and invites other business owners to do the same!


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.  

Learn more about our GetFit Bootcamp here.


Fracture Employee Herb Jones crushing his re-test at the end of GetFit Bootcamp 3.0

Workout of the Day


A. Back Squat @ 30X1, 3-4 reps x 3 sets, 2 min
B1. Supinated pull-up @ 20X1, 5-6 reps x 3 sets 1min. (add weight as needed)
B2. DB Single Leg Deadlift @ 30X1,10-12 reps x 3 sets, 1min.
B3. Clapping push-ups, AMRAP x 3 sets, 1min.
A. Hang Snatch, build to a heavy double - no dropping bar b/t reps
B. Front Squat @ 20X1, 2 reps x 4 sets, 2 min
C. 10 Rounds For Time:
3 x HSPU to 4” depth
1 x Muscle Snatch - tough weight


Training For Purpose!

Do you know your WHY in the gym? You know, that little whisper in your ear that gets you out of bed or that energy that makes you eager to get to the gym. It's a feeling that your focused for the right reasons, it's important to you, it has impact, and when it's accomplished you know it will be a fulfilling experience.

I"m talking about your training purpose! Now, it's easier said then found because without a lot of thought your training focus can be clear goals, but without substance. I often here " I want to lose 15lbs." and it's true that they do, but there's nothing driving or motivating for this person to see it through, so they often stagnate or fail to accomplish it.

I'm working with a few athletes that have recently found their purpose behind their goals and it's powerful. I have know doubt they'll get and keep their goals alive. For example, "I want to lose 15lbs.", when taking a step further I've uncovered the real reason for the goal itself. Here's a few confessions...

"Honestly, I don't like what I see in the mirror, it bothers me that I'm not where I want to be. Most important, I'm not the role model I want to be for my kids... Something has to change!"
"My weight is effecting my performance in the sport I love. If I only could move quicker or had more energy, I would be a top competitor!"
Finding your motivation and that WHY takes reflection is like peeling away the layers of what makes you, you. But once you find it, it's real and it will support the goals that really matter to you.

Here's a few questions that will help you get started thinking about what's meaningful to you and what drives your training and lifestyle choices.

Goal Setting

1. What are your interests and hobbies? (what gets you excited?)
2. How do you use your fitness outside of the gym?
3. What new skills do you want to learn or develop?


1. What's working for you at the moment?
2. Why is your health important to you? (what keeps you motivated?)
3. Where is your life out of balance?


1. What do you think you should do first?
2. If money wasn't a restriction for you, what would you do?
3. If time wasn't a restriction for you, what would you do?

That look when you show'd up and gave it everything you had!

Workout of the Day

Health and Performance

Recommended Rest Day
- or -
20 minutes @ 50-60% effort:
1 Mile @ 75%
2000m @ 75% effort
Burpee Pull-Up in time remaining

Snatch Skill Clinic!

It brings me great pleasure to offer my experience and skills as an olympic lifting coach to those interested in learning and developing their technique!

Next, Thursday I will be working with 12 of our CFG members that enrolled in this month's Skill Clinic.   If you missed registration, check our upcoming events for the next skill clinic, its a great opportunity to learn a new skill and improve your fitness.

Here's an overview of what to expect if your attending.

The Snatch skill clinic will introduce athletes to the basic terminology, fundamental and skill development drills, as well as technical instruction required to advance a lifters proficiency in performing the Snatch. In addition to the clinic, athletes will be given practice drills to further their skill development. This clinic is for athletes interested in acquiring more knowledge about the snatch and those looking to identify what good form looks and feels like in relation to their current skill level.

Upon completion of the snatch skill clinic you will:

  • Understand basic olympic lifting terminology associated with the snatch
  • Gain knowledge of the fundamentals of stance, grip, and positioning of the snatch
  • Practice skill development drills
  • Receive coaching instruction to improve your individual technique
  • Take home practice drills to improve your snatch technique

Spots are limited- Register Here!

Mary Kay strengthening her core on anchored sit-ups!

Workout of the Day


Skill: Heaving Snatch Balance. OH Squat , 1.2 x 5 sets, 2min.
3 Sets @ moderate effort:
30 KBS (44/26)
20 burpees (no jump)
10 Goblet Squats (44/26)
500m Row
rest 3 min b/t sets


MAP Mulit (3:3-5:5)

3 minutes @ 90% effort:
5 KBS (53/25)
5 Box Jumps (24/20)
-- rest 3 mn
3 minutes @ 90% effort:
5 Wall Balls (20/14)
5 Pull-Ups
-- rest 3 min
3 minutes @ 90% effort:
-- rest 10 minutes
3 minutes @ 90% effort:
5 KBS (53/25)
5 Box Jumps (20") - jump up/down
-- rest 3 mn
3 minutes @ 90% effort:
5 Wall Balls (20/14)
5 Pull-Ups
-- rest 3 min
3 minutes @ 90% effort:


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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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