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CrossFit Gainesville- School Of Elite Fitness

Reflections of a CFG member

Support and motivation are two of the main words you'll hear when asking a CrossFitter about his or her CrossFit community. I wholeheartedly agree. However, I also know we have a lot of very smart and very wise coaches and members. So I wanted to reflect on some of the things I've learned from many of them – and I found that I've learned an incredible amount. Below are just a few snippets. Feel free to add your own reflections and wisdom in the comments below (I know I'm barely scratching the surface).

Coach Aimee: attention to detail and quality of movement make an immense difference; the most basic movement can be improved and by extension improve YOU – just attend one of her classes!

Coach Miguel: 'Your shit is your shit' – referring to Olympic lifting technique; it's your own, OWN it!

Coach Matt: check your ego and reduce the weight! (Easy day? ;)

Coach Danielle – mastering the hollow rock position will get you far in improving most crossfit movements; 'stop attempting!' [muscle-ups] ;)

Coach Nick – clam shells; aside from oly lift tips, the person to see for a multitude of glute activation exercises, and detailed explanations there ofJ

Coach Adrien – humorous yet effective motivation to push past what I think I am capable of; "lift heavy shit - that is most important!"

Erin M – being able to CrossFit (be an athlete in general) should be viewed as a privilege; be excited about it! AlwaysJ

Mary K W. – you can't compare yourself [to the young'uns] (so true!)

Kelly G – you can modify any movement and look BAMF doing it. Perseverance, a bit of imagination, and fight get you where you want to be!

To the whole CFG community: Thank You!

CFG Gettin' Silly with it


Workout of the Day


Ax4; Back Squat; x5 reps; 40x1, rest 60-90 sec, working up in weight

B1. DB Bench Press x5, rest 30 sec
B2. DB Box Step Up x5 each leg, rest 30 sec

C. 5 min AMRAP; for turnover
5x kb walking lunge
5x wall ball
5x Burpee


Ax4; Big Clean Complex
Unbroken; Squat cleans: High hang, below knee, floor
+Push Press [then repeat clean cycle]
+Push Jerk [then repeat clean cycle]
+Split Jerk
rest 3 min after every set, working up in weight

B. 5 rounds for time; [Cinco de Mayo WOD]
5x Power Clean [60% of 1RM]
5x Toes to bar

Unlocking Shoulder Pain or Range of Motion Limitations

I've had the privilege of working alongside Dr. Adonis Alejandro for the past 3 years at Living Well in Northfield, NJ and I've been really impressed with his new video series to help athletes perform better assessments and self care.  I think many of you will find this video helpful.

He's been a Chiropractor for over 15 years and specializes in athlete maintenance and rehabilitation. The following video was a fantastic look in to the issues associated with shoulder pain or those experiencing limited shoulder range of motion. Shoulder pain can be caused from a number of reasons ranging from impingement's, overtention, inflammation, instability, etc.

He recommends a self assessment and offers up a few solutions for improvement. Here's his formula for self care:

Step 1- Screen (Identify weakness or problem)
Step 2- Quick Fix (self care)
Step 3- Re-Test (Reveal if quick fix worked

Check out the full video now!

Workout of the Day


Ax4; Clean Grip Halting Deadlift x3 + 3x Hang Power Clean, rest 60 sec after each set

Bx3. Strict Chin Up x5; 31A1,

C. 3 Rounds; 1 min per station, rest 1 min after all 3 stations are complete
-Slam Ball
-Sit Ups
-Row for Cal


Ax4-5 sets, looking for heavier than previous week
A1. Mixed Grip Chin Up x3 reps, working up in weight, rest 30 sec
A2. DB Bench Press x7-9; 31x1, rest 60 sec

B. 5 rounds; rest 1 min after each
10x KB Swing
10x Burpee
100m Sprint hard!
sets should be 'about' 1:1 work rest

Let me Level with You

We are doing a test run of our improved Level 1 test this Saturday at 11am. 
All healthy adults can strive to pass Level 1. This assessment measures skills, strength, stamina, and work capacity.  Passing with a score of thirty-six or more indicates that the athlete can tackle general physical performance with confidence and competence and may be ready to transition into the performance program.  All athletes are encouraged to take the assessment to evaluate strengths and identify weaknesses to work on with their primary coach.   
Many of the tests remain the same, including the fantastic MetCon.  We have added a few movements to evaluate essential skills, replaced the sit-ups with some fun plank holds, and a few minor tweaks here and there.
Please make sure you sign-up so we know how many to expect!  If you are not planning on participating, come on out and support your fellow athletes as they charge Level 1!
So far we have Chloe Herring, Jonathan Scheffe, Courtney Toles, and Ashley Painter ready to tackle the test.  Who wants to joing them?

Jump right in and put yourself to the test!

Workout of the Day


Ax3; Strict Chin Up x5; 31A1 [partner assisted]
Bx4; Deadlift x8-10; 2020 tempo, rest 90 sec after each
C. 3 Rounds for time
12x Jumping Pull Ups
10x Deadlift [at comfortable weight they can turn over]
8x Burpees


A. Partner Rowing Warm Up; Teams of 2, 2,000m
enough to get warm

Tower of Power - Back Squats... HAVE FUN!
1 Minute of Work, rest 3 minutes -

1. 135/95# (1 point per rep)
2. 185/125# (3 points per rep)
3. 225/155# (7 points per rep)
4. 185/125# (3 points per rep)
5. 135/95# (1 point per rep)

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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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