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CrossFit Gainesville- School Of Elite Fitness

10 Things You Need to Know Before Joining A Gym

Choosing a gym is like choosing what to eat at The Cheesecake Factory. There are so many options out there, and unless you know exactly what you want it is hard to make the best decision. You may want try a few options before you find exactly what you are looking for. Remember, there are no wrong choices, just some that are better suited for your needs than other. Here are a few things to consider before choosing a gym:

1. Goals
Do you know what you are trying to achieve? The gym you choose should align with your goals and offer programs that will solve your goals. If your goal is to put on muscle mass, joining a spin class would not be beneficial to your goals, and if you are overweight with the goal of losing 50+ pounds, a yoga class is not going to tackle your goals as efficiently as a more aerobic program.

2. Staff
What are the credentials of the coaches/trainers? Do they have a minimum of a Bachelors degree and 3+ years in the industry? The more educated your instructors are, the better they can tailor programs to fit your needs instead of fit you into their program.

3. Lifestyle
Does this facility benefit your lifestyle in any way? Quick in and out workouts, various times to fit within your schedule, provide healthy recipes for your family, do they have a community? There is more to a great gym than situps! A great gym will change your life in and out of the gym.

4. Education
Will you have the opportunity to learn? Do they offer education or seminars on topics relevant to you, your family, and your goals?

5. One Stop Shop
Do they offer the other half of a healthy lifestyle? Any health and fitness goal is achieved by a well rounded exercise and nutrition program. One without the other is setting yourself up for failure. Why pay for a gym and a nutritionist when you can have one person create a whole program for your needs? Make sure to find a gym that offers the WHOLE program = Exercise + Nutrition Coaching!

6. Location
Health and Fitness is a full time job! Why not make it more convenient. Choose a facility that is no more than 5 minutes outside your drive to and from work daily. The more convenient the location and availability of use, the better chance you will stick with the program!

7. Cleanliness
Health studios tend to be a messy arena. Ask what measures they take to clean the facility and equipment. Some may clean daily, weekly, or monthly (yikes)! Your best option is one that is cleaned daily by the staff, but kept sanitized throughout the day by reinforcing the individual responsibility of cleaning equipment after use.

8. Challenging
At first we all want to reach our goals the easy way. . .whatever that is, but after a while of no results and increased boredom, most are at their wits end and ready to do ANYTHING to see results! Yes, a challenge is scary up front, but so rewarding after! Choose a place that offers challenges at your own pace. Also, having a variety of challenges keeps it fun, exciting, and motivating.

9. Fun, Family, Friends
Lets face it, you are more likely to stick with something that is fun, your family can partake in, and where you can make more friends with similar interests! Find a gym that fosters the interaction of members to build a community of health and fitness goal oriented people. They say it takes a village to raise a child, well it also helps to have a village keep you on track of you goals!

10. Accountability & Results
The most important of all! Will they hold you accountable to your goals? Do they have testimonials of others like you achieving results? Do you fully understand the program, trust the coaches, and believe it will help you achieve your goals? If you do, then what are you waiting for! Stop dreaming and start working, your results are right around the corner!


Workout of the Day

Ax4; 3x Hang Power Clean + 3x Front Squat; rest 60-90 sec
B1. KB Box Step Up x5 each leg, rest 30 sec
B2. DB Bench Press x8; 31x1, rest 30 sec

C. 6 min AMRAP
10x Russian KB Swings
6x Burpee

12 min; 1.1 reps every 90 seconds; Power Clean
working up in weight to a daily tough set... [rest 10 sec after each rep]

B. 6 min AMRAP;
3x Power Clean [60% of 1RM, doesn't have to be t&g, but barbell cycling & staying close to the bar is a great skill right now]
6x Burpee Over Bar

rest 2 min;

6 min AMRAP
6x Box Jump Overs
6x Hand Release Push Ups



Think about a time, when you felt a bit defeated. The path you were on got difficult, and you felt like you couldn't go on. What got you through that tough situation?

Encouragement from others has saved me from myself more times than I can count. It has given me the strength, courage, and confidence to keep pushing forward. I clearly remember Nicole Black encourcaging me as I re-did 14.1 last year.  Knowing that she was there and feeling her support helped me push to improve my score by over 30 reps.  A word of encouragement can help others realize that they're not alone. The act of encouraging acknowledges that people and what they do really matter. The word itself comes from a place of deep inspiration. The prefix "en" means "to put into" and the Latin word "cor" means heart.

This week's lifestyle challenge is to provide encourage to three other people in your life. This week and beyond, make celebration a more regular part of your relationships. Celebrate others' victories, large and small-with a handwritten note, coffee together or delivered to their work, a congratulatory phone call or just a high-five.

Friday Night Lights provides the perfect opportunity to encourage your community.  These difficult workouts will challenge each athlete's resolve and your cheers and presense to celebrate with them, goes straight to the heart!  See you all here at 5:30pm!


Spectators cheering on Erin Moynihan as she tears through 15.1 and gets the top female Rx score at CFG!

Workout of the Day



“Hope is the thing with feathers 
That perches in the soul 
And sings the tune without the words 
And never stops at all.” 
-Emily Dickinson
What do you hope for?  Is there something so important that each morning, you wake up hoping, "today will be the day"?   There is little hope more dire than the hope for a cure to a terrible disease that affects someone you love, to hope each day that that will be the day your son get's to throw a base ball. Advances in medical science help keep that hope alive for many families.
As part of the Lift it Up Cup we are raising funds for Tyler’s Hope.  Tyler is a young man diagnosed with Dystonia.  The mission of Tyler’s Hope Foundation is to raise awareness of this horrible disorder so no other child has to experience what Tyler went through to be diagnosed. Tyler’s Hope Foundation was established to advance research for a cure, discover effective treatments and to promote awareness and education of this devastating disorder.
Dystonia is a neurological movement disorder characterized by involuntary muscle contractions, which force certain parts of the body into abnormal, sometimes painful, movements or postures. Abilities such as cognition, strength and the senses are normal in Dystonia sufferers, though speech can be impaired as a symptom.
Did you know that Gainesville is the Dystonia research capital of the world?  This is in large part due to the efforts of the Staab family and the charity they created in response to their son Tyler’s diagnosis with the disease.  Spend the next five minutes watching this video.
 Please join us in doing more than just hoping for a cure.  Please take action and donate to Tyler’s Hope.
Tyler and his family

Workout of the Day

Ax4; Skill Work;
A1. Hollow Rock positioning x10-15 rocks
A2. Kipping Practice on Pull Up bar

B. 'Death by 10m'
Minute 1, run 10m
minute 2, run 20m 
minute 3, run 30m 


A. Back Squat; 3, 2, 1, 3, 2, 1, working up in weight;

B. Alt EMOM; 16 min;

B1. Row 150m
B2. Shuttle Run; 10m x8

Page 7 of 440

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Phone: 352-215-8609.

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