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CrossFit Gainesville- School Of Elite Fitness

Jess Herman - Winner of CFG's 'Hardest Worker' for 2013!

Please join me in congratulating Jessica Herman on becoming the recipient of the SISU War Hammer award given to the hardest working CFG member of the past year. The coaches voted on a handful of highly qualified candidates but ultimately unanimously chose Jess. If you know her and have been around, then you've witnessed the transformation. If not, check out some stats of hers below to see where her hard work has gotten her thus far: 

Body weight: 185 down to 155
Back squat 165 to 185 (20lb)
Front squat 145 to 160 (15lb)
Squat snatch 90 to 110 (20lb)
Power clean 135 to 150 (15lb)
Squat clean 125 to 145 (20lb)
Jerk 125 to 140 (15lb)
I've also been able to basically do the whole open prescribed (except muscle ups) whereas last year I did everything scaled.
I've developed the ability over this past year to proficiently do pull-ups, c2b, toes to bar, dips, handstand push ups, double unders, rope climb, pretty much everything.

Jess competing at Friday Night Lights 14.5 

Workout of the Day



Upper Pull/SL/Upper Push/Lower Bend
A1. Single Arm DB Row @ 20X1, 6-8/arm x 3 sets, 90 sec

A2. Forward DB Lunges @ 10X1, 8/leg x 3 sets, 90 sec

A3. DB Push Press @ 20X1, 6-8 reps x 3 sets, 90 sec

A4. Romanian DL @ 30X1, 6-8 reps x 3 sets, 90 sec





Snatch/Clean&Jerk mod+Horiz. CP+ALEnd single

A. 3 pos. Power Snatch (above knee, below knee, floor), 1 rep every 90 sec x 5 sets - @ 70% 1RM

B1. Wtd. Dips @ 30X0, 3-5 reps x 4 sets, 1:30 rest

B2. Pendlay Rows @ 22X0, 4-5 reps x 4 sets, 1:30 rest

C. Row Sprint, 100m ALL OUT, EMOM x 6 min


I love being part of a community where so many people inspire and support each other each day.

Over the past year I have participated in both local and regional CrossFit competitions to test my strengths and reveal my weaknesses. In the process of chasing after my personal goals, others have remarked that my drive and determination inspires them to want to achieve more. Knowing that others look up to me both honors and humbles me. I am honored that others recognize my hard work and humbled because I know I have so much work ahead of me.

Having people look up to me and expect me to do well, makes me want to continue to achieve. Every time I compete, I am acutely aware that others have taken their precious time to come out and support me. When the workouts get tough and I feel the temptation to rest or give anything less than my best performance, the desire to make my community proud keeps me going. Their support inspires me to continue to push and improve.

I am excited to see so many members of our community competing and supporting others during this year's open competition. Your wholehearted support of one another and your hard work are truly inspirational. We have one last night to give it our all!!! Let's show 14.5 what BAMF's are made of! The event kicks off at 6pm. Invite your friends and don't be late!!!!


Emily and Jeff's Top Supporters


Workout of the Day


A. Romanian DL @ 40X1, 3-4 reps x 3 sets, 2 min
For Time
7 Rounds for Time:
14 KBS (70/53)
7 Box Jumps (24/20)


A. Split Jerk, build to a heavy single
B. For Time:
Row in calories
Box Jumps (24/20)


Game Face Award!

The grand finale of the Friday Night Lights is almost here!  We've got some incredible prizes to give away and we need your help with The BEST Game Face Award!  It will go to an athlete and the photographer who captures the best action workout photo from Friday Night Lights at CrossFit Gainesville!

Here's our favorites! What's yours?

Help us choose the winner by LIKING your favorite game face photo at CrossFit Gainesville's Fan Page- https://www.facebook.com/CrossFitGainesville.

gameface award
Jeff, Katie, and James leaving nothing on the table at Friday Night Lights!

Workout of the Day


Day 4 - Upper Push/LBC + MAP Singles

A. Bench Press w/ Fat Bar @ 22X1, 2 reps x 3 sets, 2 min
10 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats


Recomended Rest Day -or-

A. Power Clean, build to a heavy single
12 minutes @ moderate effort:
7 Power Cleans (135/95)
200m Run
7 Push Press (135/95)


Page 7 of 359

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Phone: 352-215-8609.

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