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CrossFit Gainesville- School Of Elite Fitness

4th of July Workout!

MEMBERS: Make sure you join us for a FREE class this coming Friday, July 4th! At 8am we will host one and only one workout of the day. This class will not count toward your weekly total so come sneak in that extra day of training! If you'd like to bring a first time guest, that is fine. Please make sure they are comfortable performing the movements of the workout. If you'd like to bring a repeat guest for the day, the standard drop in rate will apply. 

We hope to see you there for a fun and challenging partner workout themed after our very first July 4th on 7/4/1776! 


Troy is always caught smiling! 

Workout of the Day

"Health"

 

5 minutes of:

100m Run

7 Wallballs (20/14)

+

3 min rest

+

5 minutes of:

200m Row

10 KBS (62/44)

+

3 min rest of

+

5 minutes of:

200ft Bear Crawls
7 Box Jumps (24/20)

 

 

"Performance"

 

A. Fat Bar Push Press., 2 reps x 4 sets, 2 min

B. Power Clean. Split Jerk, 2.1 x 3 sets, 2 min

C. 3 sets @ moderate effort:

10 Hang Power Clean (95/65)

200m Run

10 Lateral Bar Burpees

rest 2 min b/t set

Oly Lifting Class Coming!

We believe in providing specialized coaching and programming for the dedicated lifter to aspire to being more efficient, lifting safer, and making continuous progress with their weight lifting goals!

 

We are excited to announce that CFG is launching an Olympic Weightlifting specific program to provide technical coaching and sport specific workouts and skill development drills.

 

The program will help build strength, speed and explosiveness through frequent squatting, pulling, pressing and the use of many variations to improve your confidence and proficiency in the Snatch, Clean, and Jerk.


This program is for athletes with a basic understanding of the Oly lifts (has done them before and can identify them by name) who is looking to receive specialized coaching, specific programming and strength gains.

 

Days: Tuesday and Thursday 6-7:30pm

 

Dates: July 22 - September 11

 

Duration: 8 weeks long - end with another BB Classic or max out day

 

*Pre-Req: Performance program for several months (not mandatory)

 

Limited to 10 spots. Reserve your spot here today!

 


Mischa and Loren - couples getting fit together!

Workout of the Day

"Health"

 

A1. Neutral Grip Pull-Ups @ 30X1, 3-5 reps x 3 sets, 1 min

A2. Back Squat @ 20X1, 6-8 reps x 3 sets, 1 min

B1. Strict HR Push-Ups, AMRAP in 30 sec x 3 sets, 1 min

B2. Deadlift @ 20X1, 8 TnG reps x 3 sets, 1 min – increase each set
C. Jump Rope, 30 sec on / 30 sec off x 10 minute – Double or Single 

 

 

"Performance"

 

A. Hang Squat Snatch, 1.1, build to a tough set

B. Front Squat @ 20X1, build to a tough set of 4

C. 10 minutes for Time:

4 Power Snatch (135/95)

5 Ring Dips

6 Box Jumps (30/24)

When the Workout Gets Tough

What do you do when that familiar discomfort starts to set in during a workout? Do you ease back on the gas pedal and slow down or stay the course? One of the most difficult challenges in taking your fitness to the next level is whether or not you can find comfort in the uncomfortable.


The more you make yourself uncomfortable, the better you will feel staying in that zone. You will start to trust that even though your mind is telling you to slow down or ease off, your body can keep moving. This does not mean that when movement becomes painful especially acute pain, you should keep pushing. You should not push your body to the point of injury or sickness.


You may have noticed athletes in the gym, "get in the zone" when they are doing a tough workout. Here are a few tips for keeping yourself going when the workout gets tough.

1. Be Task Focused
Set a challenging and realistic goal for your workout. Example: Row all 5 intervals at 1:55/500m pace. Hold yourself accountable to this goal and stay focused on the tasks you need to perform in the workout. Don't listen when your mind starts to make excuses for why it is ok not to perform your best.

2. Focus on Your Breathing.
Coach Kathy Rupar is a great example of this one. If you watch her on the rower, she has a rhythmic exhale at the end of each strong pull.

3. Workout with Friends who Challenge and Motivate you.
Nothing gets you going like a little friendly competition or the support of your friends. In you darkest moments, their encouragement will keep you moving.

What do you do to keep yourself moving and work through discomfort when your workout gets tough?

Kathy Rupar, focusing on her breathing

 

Workout of the Day

Performance

A. Back Squat, quickly build to a tough set of 5
B. Hang Squat Clean, 2-2-2-2, 2 min - increase each set
+
EMOM x 16 minutes
1st - 5-8 unbroken C2B Pull-Ups
2nd - 3-5 Kipping HSPU

Health

A. Hang Power Snatch. OH Squat - 12min work on technique
+
5 sets @ moderate effort:
20 Mountain Climbers (1 rep each leg)
200m Run
20 Jumping Squats
*rest 2min. Must keep rounds under 2:30 min

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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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