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CrossFit Gainesville- School Of Elite Fitness

The Finale!

Join us THIS Friday for the Friday Night Lights grand finale at 6pm! We'll have live music and I'll be MC'ing the entire evening including athlete announcements! We've had a steady stream of over 100 people each week and this week we would like to blow it out! 

Check out some of the awesome pictures from weeks past here! 

The event starts at 6pm. We'll crown the 'spirit of the friday night lights' with a demon kb trophy as well as the 'hardest worker' for CFG over the past year. Don't miss out. Throw on your CFG shirt and bring your friends for the most athletic, action packed evening Gainesville has to offer! 

Andy Ingram at 14.4 working on power cleans

Workout of the Day



Day 2 - Squat+MAP Sets

A. Back Squat @ 40X1, 3-4 reps x 3 sets, focus on tempo


4 sets @ high effort:

15 Air Squats

10 KBS (53/35)

5 Burpees

200m Run
- rest 3 min b/t sets





A. Squat Clean Thruster, build to a heavy single    

B. 12 minutes of:

10 STOH (105/75)

7 Box Jumps (24/20)

10 KBS (70/53)

'Easy' Is A Waste Of Time

When it comes to your fitness and achieving your goals... choosing the easy route is a waste of your time. It'll never get you to where you want to go. You've invested the time, the money, the emotional energy into accomplishing a goal that you've set for yourself, so why ruin it by choosing the easiest looking way to it. I'm here to say, you'll never make it. 

This past Open workout 14.4 was a great example of an opportunity for most to take the easy road or to suck it up and tackle a beast. That beast is Toes-2-Bar. It's a tough gymnastic move and takes quite a bit of core strength to perform. Doing them consecutive is twice as hard (took me over a year to learn that trick) and then add in 50 reps in a workout and you're looking at a giant obstacle for most people. The easy choice is to sub out an easier move... but why? You CAN do a few T2B, right? So why not struggle your way through as many as you can? You'll learn a lot about your abilities, where your strengths/weaknesses are as well as how to be tough and remain positive in the face of adversity. All valuable lessons to carry with you. 

So, I tip my hat to a handful of 14.4 athletes who took on the challenge of T2B (Jeff, Em, Jessie, Andy, Angel, to name a few). Way to tackle that challenge head on! 

I encourage you all to take this mindset in your trianing. When the opportunity arises to challenge yourself, even at the cost of a quick time or your own comfort, take it head on and realize you'll be better off for it down the road. 

Jeff, working through the pain and difficulty. 

Workout of the Day



Day 1 - Upper Pull+MAP Scenario’s

A. Wtd. Pronated Pull-Up, build to heavy single


10 minute AMRAP:

5 Pull-Ups

10 Sit-Ups

10 Push-Ups
10 Air Squats




A. Muscle Snatch, build to 1RM

B. Push Press, build to heavy single

C. 3 minute AMRAP of:

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

Page 8 of 359

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

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