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CrossFit Gainesville- School Of Elite Fitness

Ladies and Gentlemen Hoist Your Colors!

It was 1pm in the BAMF cave and the atmosphere was tense. Your Team Captains, Aimee, Miguel and Danielle were anxious to stack a winning team for the 2015 Lift it Up Cup. There were trades, temper tantrums, and tears until all athletes were assigned.

We are pumped to get this competition underway. Each of you play an important role in the success of your team. Below you will find your team captain, team colors, and teammates. Your teams will communicate via FaceBook group.

Team: Mighty Mights
Captain: Miguel
Co-Captains: Nicole and Erik Black
Color: Blue
Roster: Chris Benson, Thomas Bevelock, Andrew Bunevich, Stephanie Jelnicky, Wlises Mejia, Carter Moore, Erin Moynihan, Alex Ozuna, Omer Rodriguez, Connor Sleeth, Molly Thompson, Jabe Weaver, Sean Treiser, Chloe Herring

Team: CFG All-Stars
Captain: Aimee Green
Co-Captain: Kathy Rupar
Color: Green
Roster: Tammy Bleeker, Kelly Cannon, Gene Good, Briar Jallad, Alex James, Sean Kiley, Elizabeth Larson, Abhi Lokesh, Paula Mullally, Ean Phillips, Bahar Pourshariati, Katie Sweeney, Mary K Wimsett, Mike Berkowitz, Kelly Grogan

Team Disco Ninjas:
Captain: Danielle Bodin
Co-Captain: Adrien Bottari
Color: Orange
Roster: Bill Bosko, Zachery Brodil, Tim Cannon, Jodi Cunningham, Stefan Guire, Tarik Jallad, Kara Johnston, Emily O'Hearn, Caroline Pertler, Jonathan Scheffe, Mike Timmes, Courtney Toles, Jeannine Wallace, Jessie Barth, Natalie Miller

Want to join a team? There is still time to sign up. You can sign-up for individual days or all-five weeks.

Sign-up for whole competition here

Get your team cheers ready!


Workout of the Day


A. 200m run x3 sets; rest 2 min
Bx4 Overhead Squat x5 reps

C. 5 min AMRAP
100m Sprint
10x OHS

Rest 2 min,

5 min AMRAP
100m sprint
10x Knees to Elbow


A. One set every 60 seconds for 10 min
1x Power Clean + 1x Push Jerk
Load; 50, 60, 70, 75, 80, then 85%

B. 3 min AMRAP;
Max Rep Muscle Ups

C. For time
10x Power Clean & Jerk @165/110
10x Power Clean & Jerk @135/95
10x Power Clean & Jerk @95/65

Higher Purpose! 

There are many forms of motivators that keep people focused and consistent with their pursuit of accomplishments. But it's not always easy or so clear to size up what a healthy lifestyle looks like.

So, we've compiled a list of several factors that give you more insight into your own lifestyle, health, and fitness motivations. For me, these categories represent balance. When I can align most or even all at one time, I'm more motivated, happy, and have more fun in my life.  What about you?

What makes you feel balanced in your lifestyle, health, and fitness?

Screen Shot 2015-02-08 at 7.35.41 PM

Workout of the Day


10 min Alternating EMOM;
A1. Hang Power Clean x 3 reps,
A2. Dips x5, assisted as needed

B. For time; 10 min cap - either finish for time, or go as far as you can go in 10 min
500m row
40x KB Swings
30x Box Step Overs
20x Hand Release Push Ups
10x Man Makers
Score = time (add 1 sec for every rep not completed)


Front Squat; One rep every 60 seconds, working up in weight; 10 min EMOM
50, 60, 70, 75, 80, 85, 90-93% for the remaining 4 sets across

B. HSPU; 2 min AMRAP;
2 scores - 1 score for max unbroken reps, 1 score for total combined reps in the 2 min period

C. For time; [looking for 5-8 min on this]
40x Wall Ball
40x Double Unders
30x Wall Ball
30x Double Unders
20x Wall Ball
20x Double Unders
10x Wall Ball
10x Double Unders

Peeling the Onion

The other day in class, we asked some members what they would like to add or subtract from their diets. The answers varied from adding more greens and drinking more water to eliminating sugar and Haagen Dazs. Then, we asked why? Why do you want to add or subtract those things? We can follow the example of drinking more water.

Coach: Why do you want to drink more water?
Athlete: To lose weight and stay hydrated.

Don't stop there! Why is it important to stay hydrated? Why does it help with weight loss, disease prevention, and have a host of other benefits? If you don't push yourself to find the most basic explanation of why to satisfy your curiosity, you might not fully commit to changing your habits. For example, if I tell you to drink more water you might listen because I am a coach and you trust me and you've heard water is good. However, what is going to make you change and then maintain the habit of drinking more water?

Let's start peeling back that onion with the water example. Why drink more water? One reason is because drinking adequate amounts of water maintains the body's fluid balance. Why is fluid balance important? Fluid balance is important in transporting nutrients in the body, regulating body temperature, digesting food, and more. We could continue to peel this onion, and I encourage you to do so if you geek out about physiology!

Mike Timmes on back squat.  Mike is competing at Thoroughbred Throwndown Saturday in Ocala!


Workout of the Day


A1. 3x Press + 5x Push Press, working up in weight, rest 60-90 sets after each set.
A2. 30 seconds double under practice;

B. 3 min on, 1 min off x4; Aerobic Power;

1 &3;
10x DB Push Press, 50x Jump Rope Passes

10x Jumping Pull Up, 50x Jump Rope Passes


A. Squat Clean Thruster x1 rep every minute on the minute for 10 min;
Load; 50%, 60, 70, 80, 85, 90, 90-90+ for all remaining sets

B. 4 min AMRAP;
2-4-6-8, 10, 12, etc
Thrusters [100/65#], CtB Pull Ups

rest 3 min, active

3 min AMRAP; starting over at the top!
2-4-6-8, etc;
Thrusters, CtB Pull Ups

rest 3 min, active

2 min AMRAP; starting over at the top
2-4-6-8, etc
Thrusters, CtB Pull Ups
*Score is total number of reps overall

Page 7 of 433

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

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