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CrossFit Gainesville- School Of Elite Fitness

The Professional Coach Development Program Is Coming!

We're excited to announce an opportunity for you to learn along working professional coaches in the industry! Enrolling yourself in the PCD program means you will become a student coach exploring the knowledge, skills, and behaviors that are necessary to lead athletes to their goals. This course has benefits for experienced athletes looking to find advantages only found looking through the eyes of a coach and for people interested in entering the coaching industry, but lack the experience or know how to get started.

This is a special program that we've put all of our heart and passion into teaching the powerful lessons we've learned over the years. So, please take time to consider a friend or family member that would be a great fit for our program. We've dedicated 8 spots for enrollment and they will most definitely fill up fast.

We're excited for the opportunity and look forward to sharing our passion for fitness with those of you joining us for the Professional Coach Development Program!

The PCD's Goal is:

To provide application of strength and conditioning knowledge in a live athletic environment for those who share a passion for coaching and wish to develop communication, relationship building, decision making, leadership development, career planning, work life balance, and negotiation skills in the fitness industry.

After completing this three month course, students will be able to confidently:
• Motivate and develop successful athletes and gym communities.
• Communicate, function and succeed with client athletes in a fun and professional setting
• Demonstrate and effectively teach exercise movements in a group class setting
• Effectively teach the science and application behind workout program design
• Lead a successful strength and conditioning class
• Learn professional skills that last a lifetime

If you're interested in learning if the PCD program is right for you, attend our free information huddle on October 8th!  Register here!

PCD landing page-interactive discussions

Workout of the Day


MAP Multi (15min x 2)

AMRAP in 15min.
12 Box Jumps
12 Wall Balls
30 Double unders
Rest 5 min.
AMRAP in 15min.
12 Forward lunges
12 DB Ground to OH (35/25, 6/arm)
100m Uneven Farmers Carry


LEnd 1 (90-120 sec)

5 sets @ 95-97% effort:
15 Burpees
250m Row
rest 7 minutes b/t sets

But it's Not Tasty...Or Is It?

I want to address the idea that eating healthy means eating things that we just don't like so

much. Yes, sometimes you may have to forgo those items that taste oh so good but tend to

lack any nutritional value (donuts?). And yes, sometimes you may have to try something you

don't particularly care for taste wise. But each of these reactions are TEMPORARY. Our taste

buds adjust to what we eat. We crave junk food, fast food, and sugar because we've been

conditioned to love them with years of exposure. It may take a bit of work to reverse these

effects but it is only a matter of time (and a bit of perseverance).

As an anecdote – my mom has passed on a true dislike of cinnamon to both of her kids. Yes

I know most people LOVE cinnamon but for me it was so extreme that the smell of cinnamon

buns made me lose my appetite. Yet cinnamon is full of great nutrients and a wonderful addition

to our diets (note 'cinnamon' NOT 'cinnamon buns' ;). Therefore, despite my distaste I started to

slowly add cinnamon to certain meals. I started with miniscule amounts that I could barely taste

and with each week or two increased the dose. Fast forward a few months and cinnamon is a

staple in my diet and one I look forward to each morning.

But don't just take my word for it. Click below for a summary of a study that makes the same

conclusion: we can train ourselves to enjoy foods we didn't think we could and not crave ones

we couldn't live without!



PS. I also no longer crave morning bagels with cream cheese, tiramisu, bread, or fried chicken. I

do crave fruit, cauliflower, healthy thai and viet food, and morning oatmeal packed with nut, fruit,

and cinnamon goodness. While I don't crave them, I WILL eat French fries if put in front of me.

Greg and Henri in action!

Workout of the Day


Monday - September 29th, 2014

Fsq Int/Upper Pull+DL/Push
A1. Front Squat @ 30X1, 4-5 reps x 3 sets, 1 min
A2. Ring Rows @ 40X1, 8-10 reps x 3 sets, 1 min
B1. Romain DL @ 20X1, 6-8 reps x 3 sets, 1 min
B2. Push-Ups @ 30X1, 8-10 x 3 sets, 1 min


Jerk Int + Clean Int + CP battery (Squat)

A. Push Press. Push Jerk. Split Jerk, 1.2.3 x 3 sets, 2 min
B. Power Clean cluster, 1.1.1 x 4 sets, 3 min
C. 12 minutes of:
Squat Clean Thrusters. Front Squat 1.2 reps (165/105)
3 Strict Pull-Ups (20/BW)

Accessory Movements: Scapular Engagement

A member pleasantly surprised me recently when he stated,  "I'd like to improve my scapular strength and stabilization." Most of us think we want to improve our pull-ups, press, clean and jerk, or get our first muscle-up. While valid endeavors, you likely need to strengthen the muscle around your scapula and shoulders to accomplish them.

I cannot count the number of times I say, "squeeze your shoulder blades together" in a single class, let alone in a week of coaching. Kettle-bell swings? Squeeze. Pull-ups? Squeeze. Deadlifts? Squeeze. Snatches? Yep, Squeeze. The list goes on and on and on and on since these muscles stabalize the shoulders.

If you want to get better at the above movements and improve your posture, you need to do the accessory work. In performing accessory movements as well as negatives (negative pull-ups, eccentric tempos etc), we are building tendon and ligament strength in a controlled manner. This enables our bodies to withstand explosive and dynamic movement further down the road.  Remember, to build a sturdy house, you need a strong foundation.

Pre-Workout Warm-up 
Scap Push-ups: 2 sets of 10 reps before your workout

Post Workout Accessory Work
Powell Raises: 40X1, 8-12 reps/arm X 3 sets, 1-2 min


That's right Kameron! Squeeze your shoulder blades together.

Workout of the Day

A. Standing Barbell Press @ 21X1, 3-3-3-3, 1-2min
B1. Single Arm KB Push Press @ 11X1, 10 reps x 3 sets, 60 sec
B2. High Bar Back Squat @ 20X1, 10-12 reps x 3 sets, 60 sec
EMOM (each min on the min) for 10:00 @ high aerobic effort:
Odds = 10-15 Wall Balls - 20/14 (*30sec cut off)
Evens = 10-15 Burpees (*30sec cut off)

A. Squat Snatch, 1 rep every 30 sec for 10 min - add 5 lb per minutes
B. Front Squat @ 22X1, 2 reps x 4 sets, 2 min
C. 10 Round Partner Workout
5 Power Clean (185/115)
5 Partner Assist HSPU
* Each partner does one round while other rests/spots the HSPU

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Phone: 352-215-8609.

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