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CrossFit Gainesville- School Of Elite Fitness

Flatwoods 5K

This is a GREAT reason to run. The Flatwoods 5K takes place just after sunrise on a natural, scenic limerock loop at the Austin Cary Forest. Proceeds support the operation of the Forest.

An independent survey of over 100 local runners in 2013 ranked this race #1 among all 5K races in the area. Participants raved about the beauty of the Forest, the quality of the race organization, the friendly supportive volunteers, the locally produced refreshments and, of course, the now-famous pine cone trophies!

Male and Female Open and Masters winners receive pair of shoes from Lloyd Clarke Sports too!
Free entry for all runners age 14 and under.

Why is the Austin Cary Forest so important? This 2,080 acre forest is maintained by the UF School of Forest Resources and Conservation. Austin Cary is a teaching and research forest northeast of Gainesville. The forest is used by a wide variety of individuals and groups, both related to UF and otherwise.


Special thanks to Michael Andreu for letting us know about this awesome 5k! Let's see how many CFG BAMFs we can get out on the course!

Members of the CFG community at a local race in 2011


Workout of the Day


A. CGBP w/chains @ 30X1, 2 reps x 3 sets, 2 min
4 sets @ moderate effort:
30 sec HR Push-Ups
30 sec Farmers Carry - heavy
60 sec rest
30 sec Single Unders
30 sec FLR, on floor
60 sec rest


A. Pause Split Jerk, - build to heavy single - no failing
B. Hang Power Clean, Build to a heavy set of 3
C. For Time:
KBS (53/35)
Air Squats

It's Time To Develop The Double Under!

Personally, I've found the double under is one of the most rewarding skills to develop. For those new to this skill- It's similar to a standard jump rope exercise, however the rope spins 2x around the body. It's a tremendous cardio workout when multiple unbroken reps are connected. The skill tests your coordination, accuracy, and balance as you attempt to maintain your breathing and precision.

I believe all athletes have the ability to develop the skill, but don't practice nearly enough to begin utilizing it during a workout.

I'd like to offer up several great video tutorials and demonstrations from seasoned coaches to help you hurdle the infamous double under. Approach this from both a technical side, meaning you must work to feel the proper hand placement, timing, and precision before multiple reps can be achieved. As, the technical side develops you'll begin to notice that jumping stamina and shoulder endurance will play a major role in your volume.

For new comers, my suggestion is to spend a minimum of 10min. before or after class at 3x a week refining this process. A proficient goal to work towards is 100 double unders in under 1min.

Good luck and don't forget to utilize your phones camera to validate and check in on your form!

Omer on Deadlifts!

Workout of the Day


Day 3 - Skill(Snatch)+Low % High Vol

Skill: High Hang Power Snatch, moderate loading
20 minutes @ moderate effort:
400m Run
30 Walking lunges
15 DB Push Press
30 anchored Sit-Ups


Recommended Rest Day -or-

A. Row 2K, max effort
15 minutes @ moderate effort:
7 HR Push-Ups
7 Box Jumps (24/20)
7 Goblet Squats (44/26)
200m Run


The Strength Program Coming!

I'm excited to announce that the Strength Program is almost here! During this 9 week series you'll be using our strength system known as the Strength Program. This is an advanced method of strength training that can bring the average lifter pounds of results on the barbell, explosive power, and strength endurance.

This is a great program for those who:

  • Want to gain the necessary strength for pull-ups
  • Improve their clean, jerk and snatch strength
  • Feel more comfortable with barbell movements
  • Learn proper technique and gain understanding of strength training
  • Develop muscular definition
  • Work in small groups with motivated people like you
  • Are new and experienced with weight training

Join us for a Q&A session prior to the launch of the program on Friday, April 11th at 6pm. (Learn the details behind the programming, try out the specialty strength equipment, and understand how to make the program work with your schedule!)

Don't Wait!! Only 5 Spots Remain- Click Here to Learn More!

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Workout of the Day 


Day 2 - Squat+Row Sprints

A. Back Squat, build to a heavy single
4 rounds @ moderate effort
500m Row
20 KBS (53/35)
rest 2 min b/t sets


MAP singles

3 rounds for time:
500m Row - easy effort
10 KBS (53/35)
60 sec rest
5 min rest
3 rounds for time:
400m Run
10 Toes to Bar
60 sec rest

Page 7 of 357

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Contact Us

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

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