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CrossFit Gainesville- School Of Elite Fitness

Proud Supporters!

Have you heard about Youth Combine?  If not, you've got to hear what their doing for our local Gainesville kids! 

In February of 2012, Founder Matthew Howland quit his job, sold his car, and set out on a journey with a goal so large in scope its absurd – eliminate childhood obesity. He was tired of seeing kids being poisoned with unhealthy foods and no support structure to build a healthy foundation. You wouldn't believe how many kids can't run a mile without stopping to walk...

But... He's not stopping at trying to solve childhood obesity, his organization is helping get kids more involved with their friends, keep them out of trouble after school, and providing an outlet for underprivileged kids to have access to fitness too.

We're proud to be apart of helping kids find a positive influence after school through fitness!

Click Here- To help sponsor a deserving kid's fitness and to share in our cause!


Workout of the Day


MAP Sets (long)

3 sets @ moderate effort
750m Row
30 Alternating Step Ups (24/20)
20 DB Push Press (25/15)
10 Burpees
rest 3 min b/t sets


Snatch EMOM + Aerobic Tester (long)

A. Power Snatch, 1 rep x 15 minutes, 1 min - 5 @ 65%, 5 @ 70%, 5 @ 75%
AMRAP in 15 minutes
500m Row
25 KBS (53/35)

Great weekend for CFG!

It was a special weekend for many of our athletes who participated in the 2014 Crush Games in Ft. Lauderdale. Many were experiencing competition go the first time, while others were learning where their training stacked up against athletes from all over the country.

The lesson in competition learned carries over to the gym in many ways. No matter where your fitness is at, your goals and desires to change must be purposefully and drive you to see yourself better then yesterday!

Have a great Monday and train hard, train smart!

Aimee and Jess after a full weekend of competitive fitness!

Workout of the Day


Upper Pull/SL Lung+Upper Push/Bend

A1. Wtd. Pronated Pull-Up @ 30X1, 3-4 reps x 4 sets, 1 min
A2. Front Rack Walking Lung @ 10X1, 10/leg x 4 sets, 1 min – take from ground
B1. Bar Dips, AMRAP (-3) x 3 sets, 30 sec
B2. KBS, 20-25 reps x 3 sets, 30 sec


A. Back Squat @ 20X1, 5-5-5, 3 min - all tough sets
B. Squat Clean & Jerk, 1 rep @ 85% 1RM per min x 5 min
C. 10 minutes of:
Odd: 5-10 C2B Pull-Ups
Even: 3-6 Strict HSPU


Fish Oil 101

Pre-order yours in the pro-shop!!!

Omega-3's: Reduced inflammation, triglyceride levels and risk of heart disease and improved blood flow and brain function.

Other benefits of Omega-3's include:

* Increased Protein Synthesis & Fat Loss
* Decreased Protein Breakdown
* Improved Insulin Sensitivity
* Improved Nutrient Delivery to Cells
* Increased Metabolic Rate
* Increased Immune System Function

Quick facts and tips regarding fish oil:

Dosage: In studies related to muscle growth and fat loss and reduced inflammation, participants took 3-4 grams of EPA/ DHA per day. That is 3-4g of EPA/ DHA, not total Fish Oil. The actual Omega-3 content in most pills is 20%-60% and required 6-10 pills to reach a therapeutic dosage (3-4 grams). SFH Fish oil has over 3.1 grams per teaspoon with the option for 1,000 IU of added Vitamin D3.

Essential vs. Non-Essential: Omega-3 and -6 are both essential fatty acids, meaning that they are not produced by the body and must be obtained through food/ supplements. Omega-6 does not need to be supplemented due to the abundance found in today's diet. Omega-9 is a non-essential fatty acid and is produced by our bodies.

Sources: There are very few Omega-3 sources, the best being wild-caught, cold-water fish like anchovy, sardines, herring and mackerel. Flax chia, hemp and echium are not viable sources as they are primarily ALA. Only a very small percentage of ALA is converted to EPA/DHA.

Pssssttttt...Take your fish oil!!!  Pas it on!!


Workout of the Day


A1. Front Squat @ 40X1, 3-4 reps x 3 sets, 1 min
A2.  Supinated Pull-Ups, 3-5 reps x 3 sets, 1 min
B1. Sumo DL @ 20X1, 8-10 reps x 3 sets, 1 min
B2. Push-Ups @ 30X1, AMRAP x 3 sets, 1 min
A. Split Jerk, build to a tough single
B. Deadlift, build to a heavy single
C. 21-15-9 for time
Right Leg Russian Step ups, box @ knee (45/35)
Left Leg Russian Step Ups, box @ knee (45/35)
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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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