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CrossFit Gainesville- School Of Elite Fitness

Training For Purpose!

Do you know your WHY in the gym? You know, that little whisper in your ear that gets you out of bed or that energy that makes you eager to get to the gym. It's a feeling that your focused for the right reasons, it's important to you, it has impact, and when it's accomplished you know it will be a fulfilling experience.

I"m talking about your training purpose! Now, it's easier said then found because without a lot of thought your training focus can be clear goals, but without substance. I often here " I want to lose 15lbs." and it's true that they do, but there's nothing driving or motivating for this person to see it through, so they often stagnate or fail to accomplish it.

I'm working with a few athletes that have recently found their purpose behind their goals and it's powerful. I have know doubt they'll get and keep their goals alive. For example, "I want to lose 15lbs.", when taking a step further I've uncovered the real reason for the goal itself. Here's a few confessions...

"Honestly, I don't like what I see in the mirror, it bothers me that I'm not where I want to be. Most important, I'm not the role model I want to be for my kids... Something has to change!"
"My weight is effecting my performance in the sport I love. If I only could move quicker or had more energy, I would be a top competitor!"
Finding your motivation and that WHY takes reflection is like peeling away the layers of what makes you, you. But once you find it, it's real and it will support the goals that really matter to you.

Here's a few questions that will help you get started thinking about what's meaningful to you and what drives your training and lifestyle choices.

Goal Setting

1. What are your interests and hobbies? (what gets you excited?)
2. How do you use your fitness outside of the gym?
3. What new skills do you want to learn or develop?


1. What's working for you at the moment?
2. Why is your health important to you? (what keeps you motivated?)
3. Where is your life out of balance?


1. What do you think you should do first?
2. If money wasn't a restriction for you, what would you do?
3. If time wasn't a restriction for you, what would you do?

That look when you show'd up and gave it everything you had!

Workout of the Day

Health and Performance

Recommended Rest Day
- or -
20 minutes @ 50-60% effort:
1 Mile @ 75%
2000m @ 75% effort
Burpee Pull-Up in time remaining

Snatch Skill Clinic!

It brings me great pleasure to offer my experience and skills as an olympic lifting coach to those interested in learning and developing their technique!

Next, Thursday I will be working with 12 of our CFG members that enrolled in this month's Skill Clinic.   If you missed registration, check our upcoming events for the next skill clinic, its a great opportunity to learn a new skill and improve your fitness.

Here's an overview of what to expect if your attending.

The Snatch skill clinic will introduce athletes to the basic terminology, fundamental and skill development drills, as well as technical instruction required to advance a lifters proficiency in performing the Snatch. In addition to the clinic, athletes will be given practice drills to further their skill development. This clinic is for athletes interested in acquiring more knowledge about the snatch and those looking to identify what good form looks and feels like in relation to their current skill level.

Upon completion of the snatch skill clinic you will:

  • Understand basic olympic lifting terminology associated with the snatch
  • Gain knowledge of the fundamentals of stance, grip, and positioning of the snatch
  • Practice skill development drills
  • Receive coaching instruction to improve your individual technique
  • Take home practice drills to improve your snatch technique

Spots are limited- Register Here!

Mary Kay strengthening her core on anchored sit-ups!

Workout of the Day


Skill: Heaving Snatch Balance. OH Squat , 1.2 x 5 sets, 2min.
3 Sets @ moderate effort:
30 KBS (44/26)
20 burpees (no jump)
10 Goblet Squats (44/26)
500m Row
rest 3 min b/t sets


MAP Mulit (3:3-5:5)

3 minutes @ 90% effort:
5 KBS (53/25)
5 Box Jumps (24/20)
-- rest 3 mn
3 minutes @ 90% effort:
5 Wall Balls (20/14)
5 Pull-Ups
-- rest 3 min
3 minutes @ 90% effort:
-- rest 10 minutes
3 minutes @ 90% effort:
5 KBS (53/25)
5 Box Jumps (20") - jump up/down
-- rest 3 mn
3 minutes @ 90% effort:
5 Wall Balls (20/14)
5 Pull-Ups
-- rest 3 min
3 minutes @ 90% effort:


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

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CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Us

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

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