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CrossFit Gainesville- School Of Elite Fitness

Testing Week is Approaching

Mark your calendars! Next week, starting Monday the 10th, will kick off a series of testing workouts. These will run the entire next week in our Performance and Health classes. This is an important week because we program using a Test/Retest training protocol. This means that each day will represent a benchmark workout that will reveal feedback in your fitness for us to assess how each program's athletes are performing in relation to our training/coaching expectations. We then reassess the testing data to re-design our workout programs to ensure that each one is delivering as intended based on their goals.

We encourage you all to come test your fitness. These will be 'all out' efforts. Don't shy away if you're not good at an exercise or movement. Show up, do your best and in future weeks to come, we'll measure how far you've come!


Our ladies volleyball squad puting in the work to improve their game day performances!

 

Health
A. 2 pos. Hang Power Snatch, (mid-thigh, below knee) 2 reps x 5 sets, 1 min
+
Row Sprint 200m @ moderate effort x 5 sets, 1 min
+
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Push-Ups
Supinated Pull-Ups

Performance

A. Power Snatch, 1.1.1 x 4 sets, 2 min
B. Front Squat, build to heavy single
C. 10min. AMRAP
3 Power Snatch - (135/85)
6 HSPU
9 Bar Hop Burpee

Grace

Many of you noticed that CFG did not participate in Barbells for Boobs this year. We have decided to focus our fundraising efforts on local organizations that have a direct impact on the Gainesville Community. Stay tuned for more exciting news on this!


We still love Barbells for Boobs, so we wanted to give them a shout out and dedicate today's Performance workout to their cause.

If you are interested in raising funds or donating please click here for more information: https://www.barbellsforboobs.org/

 

 

Workout of the Day

Health
A. Power Clean. Split Jerk., 1.1 x 4 sets, 1:30 min (95/65)
+
100m Run @ 90% effort, on the minute for 10 minutes
+
200m Run @ 90% effort, every other minute for 10 minutes
+
5 minute rest
+
7 x 30 sec Box Jumps - 24/20" step down / 30 sec Rest

Performance

A. Back Squat, quickly build to a heavy double, no failing

Then

"Helen meets Grace"
Teams of two
3 Rounds for time
Run 400m
21 Swings 53/35#
12 Pull ups
Then:
30 Clean and Jerks (135/95)

One partner works at a time; split reps as you see fit
Both partners must run 400m together

 

Happy Birthday…ZOMBIE ATTACK!

We are so happy to celebrate Danielle’s birthday with her today!  How will we celebrate?  We will celebrate by kicking some Zombie butt!!!
 
Come join us in the fight against the undead from 6:30-8pm.  If you plan to bring a buddy, make sure you come 10-15 minutes early so they can sign a waiver!  
 
 
 

Workout of the Day

 
Health
3 sets @ 75% effort:
20 sec Handstand Hold
7-10 Burpees
60 sec Row
 
rest 2 min b/t rounds
+
5 min rest
+
3 sets @ 75% effort:
20 sec L-sit
15 Air Squats
200m Run
rest 2 min b/t rounds
 
Performance
8 x 30 sec Wallballs / 30 sec rest (20/14)
+
rest 5 minutes
+
8 x 30 sec Double Unders / 30 sec rest
+
rest 5 minutes
+
8 x 30 sec Box Jumps (24/20) / 30 sec rest
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Contact Us

CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
 
Phone: 352-215-8609.
 

Email:
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