CrossFit Gainesville- School Of Elite Fitness
What I Love About CFG's Versatility
We literally have ALL TYPES OF ATHLETES training at our gym. I love that about CrossFit Gainesville. We have runners, bikers, swimmers, soccer/softball/basketball players, triathletes, olympic weightlifters, law enforcement officers and weekend warriors. The list goes on and on. The great part about all them training at CFG is that they ALL continue to improve their fitness and use that to make them better at what really matters to them.
CrossFit Gainesville truly is an all-inclusive fitness program.
We can assist anyone, from a 1-on-1 client looking to regain basic functional capabilities all the way up to state championship weightlifters. We have the facility, we have the knowledge, and most importantly, we have the PASSION.
Even in my own life fitness journey CFG has helped me diversify and still continue to improve. Before I started CFG in January 2009 I was a ball sports guy. Football and Basketball was mostly all I knew. Since then I've completed physical tasks far outside of that scope and continue to set new Personal Records for myself. While I'll be the first to agree that specificity is absolutely necessary to achieving high levels of competitiveness in a sport, the general conditioning found within CrossFit training has helped me maintain an ideal body weight and level of overall stamina that I never experienced prior to '09.
Whether you are a current member of CFG, have a friend who's interested, or a passerby looking for a change, we have the answers for you. Figure out for yourself what you would like to accomplish physically and get started. Where there is a will, there is a way and CrossFit Gainesville is the best facility to help you get there.
*What has CFG helped you accomplish that you may have never thought possible before? Post thoughts to comments.
Workout of the Day
Day 1) Bend/Push+MAP Sets
A1. Deadlift @ 20X1, 4-5 reps x 3 sets, 2 min
A2.. Seated DB Press @ 20X1, 6-8 reps x 3 sets, 1 min
4 sets @ 75% aerobic effort:
10 Deadlifts (115/85)
10 Lateral Bar Burpees
rest 1:30 min b/t sets
Day 2 - Upper CP int+MAP Mixed (+cyclical 90 sec x 6-9 sets)
A1. Wtd. Pronated Pull-Ups @ 30X1, 3-4 reps x 3 sets, 1:30
A2. Wtd Dips @ 30X1, 4-5 reps x 3 sets, 1:30
5 sets @ high aerobic effort:
15 HR Push-Ups
rest 90 sec b/t rounds
November 11th is a day of respectful remembrance. Wherever you are and whatever you are doing, I encourage you to take a moment to reflect on the sacrifices made by many men, women and children who have given to our country. Nothing comes for free. The reach of impact that serving takes on a serviceman/woman and their family is farther than you could ever imagine.
Seek out and thank someone in the military, present or past. Take 10 minutes and crack open a history book or go online and read a little about our history and what the victories in WWI and WWII meant for the future of the US (our present day).
Strength Program kicks off at 6pm. Arrive at 5:45pm to warm up.
No open gym after 5:45pm
6:30 Performance Class will perform a Hero workout "DT". All are welcome (it does include Olympic Lifting)
Workout of the Day
MAP - low %. / high vol
35 min @ 75%
3k Row (buy in)
30 Russian KBS (44/26)
200ft Bear Crawls
Day 1 - Jerk Int + Clean Int + CP battery (Squat)
A. Push Press. Push Jerk. Split Jerk, 2.2.2 x 3 sets, 2min
B. Squat Clean Cluster, 1.1.1 x 5 sets, 2 min
C. 12 minute AMRAP:
Squat Snatch. OHS, 1.1 (155/95)
3 Walk In Box Jumps (36/30)
a man/woman of distinguished courage or ability, admired for his/her brave deeds and noble qualities
At CFG, we witness small acts of heroism on a regular basis. Athletes fight through mental and physical challenges and conquer some of their biggest fears and obstacles. Or maybe, we train hard here to acquire the skills and mental and physical toughness to conquer our fears outside of the gym.
On Veterans Day, we recognize men and women who have made the ultimate sacrifice for others. They put themselves in harm's way, confronting fears of pain and death, for the safety and freedom of others. In a month where we regularly give thanks, I am grateful for these men and women.
Join us on Monday, November 11, 2013 at the 6:30 PM class to perform a CrossFit Hero WOD in honor of Veterans Day. The WOD,"DT," honors Air Force Staff Sgt. Timothy P. Davis. He died on February 20, 2009 serving during Operation Enduring Freedom. Davis had just turned 28 and would have been married for five years. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr.
Five rounds for time (155/105)
9 Hang Power Cleans
6 Push Jerks
Staff Sgt. Timothy Davis
Workout of the Day
Oly Skill+MAP Singles
A.BNK Snatch Push Press, OHS 2.2 x 4 sets, 1 min
6 sets @ 75% effort:
60 sec Burpee Box Jumps
60 sec Rest
60 sec Rowing
60 sec Rest
A. Below Knee Squat Snatch, 1.1 x 5 sets, 2min - 5 sec b/t each rep
B. Front Squat @ 20X1, 5-4-3-2 reps, 2 min – start at 75%
C. 10:00 amrap:
3 Tngo Deadlift (315/225)
3 Deficit HSPU (4"/2")