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Frequently Ask Questions

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CrossFit Gainesville- School Of Elite Fitness

Run, Lift, Play

As always, our active fitness community is bustling with activities.  One of my favorite events, the CrossFit Total, takes place next Friday.  Having your max Deadlift, Press, and Back Squat numbers will help you and your coaches choose the appropriate weights and exercises to get you the strong and lean body that you signed-up for.  It is a free workout with your membership.  What have you got to lose?
Sign-up and have fun:
Saturday April 5th Flatwoods 5k Run
Friday April 11th CrossFit Total
Thursday April 15th Muscle-up Clinic
Sarah Sloan maxing out her deadlift at the CF Total last year

Workout of the Day

Snatch Int+C&J Int+Core+Core Staminia
A. Squat Snatch Cluster, 1.1 x 4 sets, 3 min
B. Squat Clean & Split Jerk, 1 rep EMOM x 10 min - 80% 1RM
C. Wtd. Plank Hold, 30 sec x 8 sets, 30 sec
D. Unanchored Sit-Ups, AMRAP in 1 min x 3 sets, 1 min
MAP Multi (10min x 2)
10 minutes @ 75% effort:
30 Alternating Step-Ups 20" box
15 Back Extensions
100m Farmers Carry (heavy)

rest 10 minutes
10 minutes @ 75% effort:
7 Wallballs (20/14)
200m run
7 Burpees

Training and Practice- How to reach your goals, faster!

Progress has a tremendous way of motivating you to train harder, but if your hung up on a skill or goal you may be missing this important piece of your training. You see, your class workouts incorporate coaching advice and cues for further development, but if class is the only repetition of the movements you want to overcome then progress will be relative to how often you practice.

Therefore, I recommend that you hold yourself accountable to up to two (2) training focuses outside of your regular class schedule! These training focuses should last from 6 to 12 weeks as you bring your skills up to a level your happy with.

For example, an athlete who trains three times (3x) a week and wants to improve her personal record (PR) and aerobic conditioning using the snatch, should spend 30min. prior to class on transfer exercises that provide the repetition and consistency she needs develop quickly. There is a difference between training and practice!

Nick lending a spot on Handstand holds!

Workout of the Day


Bsq Int/Upper Pull+DL/Bench Int

A1. Back Squat @ 32X1, 3-4 reps x 4 sets, 2 min
A2. Ring Rows @ 40X1, 5-6 reps x 4 sets, 2 min
B1. Deadlift @ 30X1, 4-5 reps x 3 sets, 2 min
B2. CGBP @ 22X1, 4-5 reps x 3 sets, 2 min (Fat Grips)


Recommended Rest

A1. Power Clean Cluster, x 3 sets, 30 sec (185/105)
A2. Clapping Push-Ups, 5-7 reps x 3 sets, 2 min
For Time
30 Burpees
100 Double Unders
30 Burpees

Meet Jessie Whitfield!

Name: Jessie Whitfield
Age: 25
Hometown: Keystone Heights, FL
Profession: Management Trainee at Enterprise
When did you first start training at Crossfit Gainesville? I have been in and out of CFG for the past couple of years. I have been a member since September 2012.

Tell us about your sports & fitness background: I've played sports my whole life. When I was little I swam, played volleyball, basketball and softball, and of course football with my brothers. In highschool I was on the basketball, volleyball and softball teams. During my first two years of college, I played on the basketball and volleyball teams and then continued club volleyball at UF, as well as just about every intramural team.

How did you first get exposed to CrossFit?
I was first exposed to Crossfit through my brothers, Josh and Caleb.

What was your first workout and how did it go? How did you feel after?
I honestly don't remember what my first workout ever was. But I do recall it being in the tiny (original) bay at CFG. I remember feeling like I got my butt kicked and wondered why my brothers loved it so much!
Favorite Workout: My favorite workouts are buddy workouts. I love the idea of working as a team and having someone to push you along. I enjoy workouts with pulls ups, squats, thrusters, deadlifts and rowing.

Least Favorite Workout:
Anything with burpees and running! I'm trying to convince myself that I love both of these, so I can get better and quicker.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?
When I officially joined CFG in September 2012 I was the heaviest I had ever been, it was bad. I weighed 197lbs. By December of that year, I was down to 174lbs and looked good. I had toned up and put on solid muscle. I also got rid of what us ladies like to call "cottage cheese" on the back of my legs, which was AWESOME! I saw changes everywhere - my arms, mid section, butt and legs. During this time and now, I feel better. It changed my outlook on nutrition and fitness.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?
Well, I never thought I would jump on the Crossfit bandwagon, as people like to call it. Caleb used to talk and talk and talk about Crossfit and it annoyed the heck out of me. It's funny, that's me now. I talk about it just as much, and with him every day! I'm that person and I'm totally okay with it. Crossfit has given me an outlet, something that I enjoy doing - I really miss playing sports so this is my sport.

Please share with us any favorite CrossFit / CFG moments:
There's many, that's for sure. My favorite memories include - buddy WODs with Michelle Roca and Ingrid Erickson. Holiday parties where everyone dresses up and gets drunk together. The last 14.5 workout when everyone was yelling at me and pushing me through, and finishing it before the time cap. I'll never forget my first RX competition was at a gym in Philly, I cried after - that's how good yet difficult it felt. And of course, everyone knows my brother and I have a special bond, so whenever we get a chance to cheer for each other in a workout, that's always awesome.

Any advice for people just getting started or new to CrossFit?
If you're looking for a healthier, athletic life, join Crossfit. Nothing compares to the fitness level or the camaraderie a gym holds, especially CFG. And give it some time, and I mean like 2 months or more. You're not going to see results after your first workout, everything takes time and dedication. Start simple, and work toward achievable goals. Everyone is good at something, you will find your niche. Don't be intimidated by what's already at the gym, that can be you!

Jessie and Leila enjoing the Friday Night Lights!

Workout of the Day


Skill (C&J)+MAP - High volume low %

A. High Hang Power Clean. FS. Press
1200m Run @ 50% effort
3 min rest
3 rounds @ 75% effort:
30 unanchored Sit-Ups
500m Row
3 min rest
3 Rounds @ 75% effort:
25 KBS (35/26)
100 Single Unders
1200m Run @ 50% effort:


MAP Low % - High Volume

Run 1 mile @ 50% effort (10 min Cap, or adjust distance)
3 min rest
15 minute EMOM @ moderate effort:
3 C2B Pull-Ups
6 Push-Ups
9 Air Squats
3 min rest
Run 1 mile @ 50% effort



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Gainesville, FL 32601.
Phone: 352-215-8609.

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