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  • Bringing Together Gainesville's Fitness Community
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Getting Started

runner-icon-redLearn about our approach to fitness, program options, and if you're a good fit for CrossFit Gainesville's School of Elite Fitness.

Get Started!

Meet Our Members

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Frequently Ask Questions

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CrossFit Gainesville- School Of Elite Fitness

 Professional Coach Development Graduation

We're excited to announce that our PCD Program is reaching it's final practicum evaluation this weekend! Over the course of the past 3 months these student coaches have earned an education and the skill of coaching a professional CrossFit class!

The PCD program is an intensive 3 month online and onsite learning program that student coaches dedicate themselves to developing an understanding and proficiency in fitness sales, excercise movements, training program design, public speaking and presentation, and membership enrollment.

Please congratulate the following PCD program coaches on their upcoming graduation!

Erik Black
Danielle Bodin
Jessie Whitfield
Nicole Black
Matthew Howland

To learn more about CFG's Professional Coach Development program- Click Here!


Emily on partner assisted stretching!

 

Workout of the Day

Health

Bend+Push/Core(LBC)+Row Sprint

A. Deadlift cluster, 1.1.1 x 3 sets, 3 min
B1. Push Pres, 5 TnG reps, 90 sec
B2. Knees to Elbows, 10 reps x 3 sets, 90 sec
+
4 x 200m Row sprint, ALL OUT effort, 3 min rest

Performance

LP2+Tester+Z1

3 x 7 fast C&J @ 115/85lb / 12 fast Burpees, walk 200m b/t sets
+
5 Rounds of:
4 Push Press (115/85)
8 Deadlift (115/85)
12 Box Jumps (24/20)
+
2000m Row @ 50% effort

Goal Based Workouts!

With our specialized programs you can take confidence that your training is purposeful and on track towards your individual goals. Today's workouts each have unique focuses for their inteded athlete goals, please allow me to explain a bit on each...

Health Workout Focus:

A Strength focus seen in A1 and A2 are intended to challenge your squatting and upper body pulling strength. Each suggest that you bring the weight to a high and challenging load while maintaining the intended reps and technique. Due to the antagonistic muscle group focus both exercise movements will have high efforts and recovery times.

Your conditioning workout is designed to maintain a higher than average heart rate across all working sets with minimal separation of working sets. You'll notice that both the loads, reps, and exercise movements are low in technicality so that you can move swiftly through focusing on intensity. To heavy or difficult of the movements and you may risk losing the intended focus and intensity for this workout!

Performance Workout Focus:

A strength focus for today's workout. Part A of this workout is a primary exercise as seen by its single focus. Deadlifts have a unique stimulus for creating a compound benefit in performance when stress and effort is high. In order to see maximal benefits, this effort should be high with a challenging load, with form a priority before increasing weight.

Part B1 and B2 is an antagonist pairing that focuses on accessory muscles, but will challenge your nervous system to recover quickly as well as reinforce muscle stamina among the compound movements used.

Part C is focused on a combination of both skill proficiency and muscle endurance. By it's intended nature of maximal reps, you'll likely see a decline in repetitions as you move through each set. Try to maintain efficiency in technique to limit wasted energy and over use of pulling strength.


Jess on Double Unders!

Workout of the Day

Health

Squat+Pull+ MAP(sets)

A1. Back Squat @ 20X1, 2-2-2, 2 min
A2. Wtd. Pronated Pull-up Cluster, 1.1.1 x 3 sets, 2 min
+
3 sets @ high effort:
10 Back Squats (115/85)
100m Run
25 Lateral bar Hops
100m Run
7 fast Burpees
rest 2 min b/t sets

Performance

DL Speed+Press/Lunge+Pull/StepUp

A. Clean Grip DL @ 13X1, 2 reps x 8 sets, 45 sec - use 105% 1RM Clean, goal is speed
B1. Fat Bar Push Press @ 21X2, 3-5 reps x 3 sets, 30 sec
B2. BB Forward lunges @ 20X0, 6/leg x 3 sets, 2 min - heavy
C. Bar Muscle Ups, AMRAP x 3 sets, 1 min

Don't Miss Out!

It is finally here!! Members and your guests, please join us at Café C tomorrow evening. You can expect to play fun games, like Cards Against Humanities, Twister, Taboo, Charades, and more.

From 6-9pm CFG will provide games, snacks, water, and iced tea catered by Celebrations. Café C will have wine, beer, and sangria for sale ($2-$3).

See you Saturday!!!!

 

Come have a ball at CFG's Game Night!!!

 

Workout of the Day

Health

A1. CGBP w/cahins @ 22X1, 2 reps x 3 sets, 2 min
A2. Clean Grip DL @ 32X1, 2-3 reps x 3 sets, 2 min
+
3 sets @ high effort:
250m Row
10 Alternating DB Snatch (35/25)
200m Run
10 Box Jump Overs (24/20)
rest 3-4 min b/t sets

Performance

A. Push Jerk. Split Jerk, 2.1 - 10 minutes to build to a heavy single
B1. Snatch Pull, 3 reps x 3 sets, 10 sec - 105% 1RM
B2. Vertical Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min
C1. Back Squat @ 20X1, 20 reps x 2 sets, 1 min - 50-60%1RM
C2. Kipping HSPU, AMRAP x 2 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.
 

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