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CrossFit Gainesville- School Of Elite Fitness

Join us on the 4th!

There's no better way to kick off your Independence Day then to share a morning workout with your community of friends! Please join us this Friday the 4th at 8am for a SPECIAL fun filled, tag teamed, challenging, muscle building, fat burning, red white and blue good time WOD!

Regularly schedule classes are cancelled in honor of the holiday!


Raise your hand if you'll be at the Independence Day WOD!

Workout of the Day

Health

Day 4 – MAP Singles

7 sets @ moderate effort:
30 sec Burpees
30 sec rest
30 sec KBS (44/26)
30 sec rest
30 sec Farmers Carry
30 sec rest

Performance

Recommended Rest day
-or-
Power Snatch, 2 pos (above knee, below knee) 1.1 x 4 sets, 2 min - full pause in both positions
+
20 minutes of:
1 Thruster (96/65)
1 Box Jump (30/24)
1 HSPU
* add +1 rep every round

Please Welcome Coach Danielle!

Danielle has been a seasoned athlete around CFG since 2009. She brings her extensive background in gymnastics, crossFit, as well as her studies of exercise physiology to our team.  We are excited to have such a motivated and inspiring addition to our CFG team.  

Please take a moment to get to know Danielle's goals and background.

Why do you want to be apart of CFG's coaching team?
I want to be a part of the coaching team at CFG because CFG is changing lives. I have seen the evolution of CFG over the past 5 years and I believe in the effectiveness of the programs and the knowledge of the coaches. I believe that CFG is a place where I can grow as a coach and will have the most opportunities to make a difference in peoples lives.

What do you aspire to accomplish in your coaching career?
Most gymnasts I know end up as physical therapists, which is great, but I never wanted that. I took me quite a while to realize that I wanted to help people before they had to go to physical therapy. I hope to make people stronger and healthier to in order to avoid sickness and injury. I hope to be a part of the change in educating people about how to do this.

Read more about Danielle here!

danielle
Danielle looking strong overhead!

Workout of the Day

Health

Day 3 – Bend/Push+Squat/Pull+Core

A1. Romanina DL @ 30X1, 4-6 reps x 3 sets, 1 min
A2. CGBP @ 20X1, 3-5 reps x 3 sets, 1 min
B1. Front Squat @ 22X1, 3 reps x 3 sets, 1 min
B2. SA DB Row @ 20X1, 6-8/arm x 3 sets, 1 min
C. Tabata Sit-Up, 20 sec on / 10 sec off x 8 sets

Performance

MAP Singles

6 sets @ moderate aerobic effort:
30 sec Rowing
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Box Jumps - (24/20) - step down every rep
30 sec rest

4th of July Workout!

MEMBERS: Make sure you join us for a FREE class this coming Friday, July 4th! At 8am we will host one and only one workout of the day. This class will not count toward your weekly total so come sneak in that extra day of training! If you'd like to bring a first time guest, that is fine. Please make sure they are comfortable performing the movements of the workout. If you'd like to bring a repeat guest for the day, the standard drop in rate will apply. 

We hope to see you there for a fun and challenging partner workout themed after our very first July 4th on 7/4/1776! 


Troy is always caught smiling! 

Workout of the Day

"Health"

 

5 minutes of:

100m Run

7 Wallballs (20/14)

+

3 min rest

+

5 minutes of:

200m Row

10 KBS (62/44)

+

3 min rest of

+

5 minutes of:

200ft Bear Crawls
7 Box Jumps (24/20)

 

 

"Performance"

 

A. Fat Bar Push Press., 2 reps x 4 sets, 2 min

B. Power Clean. Split Jerk, 2.1 x 3 sets, 2 min

C. 3 sets @ moderate effort:

10 Hang Power Clean (95/65)

200m Run

10 Lateral Bar Burpees

rest 2 min b/t set

Page 7 of 382

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Contact Us

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

Email:
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