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CrossFit Gainesville- School Of Elite Fitness

HalloWod is Coming!

Each year CFG is haunted by ghosts and goblins looking to take over our gym! Please help us fend off these creatures and many more by attending our HalloWod Halloween workout Thursday, October 30th at 6:30pm.

Costumes are encouraged and this is a free class to attend for those dressing the part.  The workout will be team oriented, fun filled, and one you don't want to miss.


Super Hero's...

Workout of the Day

Health

A. 2 pos. Hang Power Snatch, (mid-thigh, below knee) 2 reps x 5 sets, 1 min
+
Row 150m @ 95-97% effort x 6 sets, 2 min
+
EMOM for 8 minutes:
4 Wtd. Dips (Modify with Push-Up Progressions)
4 Wtd. Pull-Ups (Modify with Strict Pull-up Progressions)

Performance

A. Hang Power Clean. Power Clean. Split Jerk, 1.1.1 x 3 sets, 2 min
B. 4 sets @ moderate aerobic effort:
10 Deadlift (135/95)
10 Box Jumps (24/20)
200m Run
rest 2 min b/t sets

Joy of Coaching!

Coaching is such a rewarding job to practice day in and day out. Each athelete and client has their own unique set of objectives and motivations to accomplish within our program. Whether it be personal feedback seen on the classroom floor or behind the scenes working closely on homework guidance the goals all equate to betterment of the individual.

At CFG, we take our Primary Coach roles serious and it's important to us that you have direction and a plan through your training. So, if you're looking for guidance and accountability on your personal goals, please reach out to your primary coach today!

We can help with:

  • Nutrition focus
  • Skill progressions (pull-up, double unders, Olympic Lifting, workout education)
  • Lifestyle
  • Training Program Direction


Gene on pronated pull-ups!

 

Workout of the Day

Health

10 minutes @ Moderate effort:
Run 200m
15 KBS (35/26)
20 Alternating Step Ups
+
5 minute rest
+
10 minutes @ 75% effort:
Row 250m
15 Box Jumps - 20" step down
15 Unanchored Sit-Ups

Performance

A. Squat Snatch, 1.1.1 x 3 sets, 2 min - all tough sets
B. Front Squat @ 20X1, 3-2-1-3-2-1, 2 min, heavier on second wave
C. 5 Rounds @ moderate effort:
5-7 C2B Pull-Ups
5-7 Kipping HSPU
10-12 Hand Release Push Ups
- rest 1 minute b/t sets

Epic Battle


It's official; the Zombies have made their way to the continental US and will soon infest Gainesville Florida. Not to worry! Your coaches are hard at work preparing a plan to keep you and the rest of Gainesville safe.

Join us in the battle to save the human race. This epic battle takes place on October 30, 2014 at 6:30 p.m. To prepare for the onslaught we have to cancel regular 6:30pm and 7:30pm classes. We will be preparing for the Zombies by setting traps and obstacles to slow them down.

It also happens to be Danielle's Birthday, so we don't want to have it ruined by letting the Zombies win.

HolloWod:
 *October 30th @ 6:30-8pm
*Wear a costume
*Bring a friend (show up by 6:15 to have them sign a waiver)
*It does not count towards your weekly classes!

 

***Join us on Saturdays from 12-2 for a new competitors' class.  Ask your coach if this class is right for you***

HolloWod 2012 

Workout of the Day

Health

3 sets @ 75% effort
15 sec Air Squats
10 Burpees
200m Run

rest 2 min b/t rounds
+
5 min rest
+
3 sets @ 75% effort:
7-10 sec Toes to Bar
7-10 HR Push Ups
60 sec Row

rest 2 min between rounds

Performance

A1. Back Squat @ 20X1, 1 reps x 8 sets, 10 sec
A2. Chest 2 bar Pull-Ups, 4-5 unbroken x 8 sets, 2 min
B1. Deadlift, 5 TnG reps x 5 sets, 1 min
B2. Kipping HSPU, AMRAP x 5 sets, 1 min

 

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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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