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CrossFit Gainesville- School Of Elite Fitness

Lift it Up!

Yesterday in class we started talking about participating in Friday Night Lights and the many benefits to yourself and the community.

While I couldn't talk Art Seypura into participating in the workouts, he very generously agreed to match funds raised by the Disco Ninjas up to $500! I was floored by his generosity and willingness to support our event and these local charities (maybe a little bit jealous that he agreed to match the Disco Ninjas-Danielle's team).

So, if we can't talk you into participating in the Lift it Up cup as an athlete, you can still partake in the community by showing up to cheer or donating to a team. In 2013 CFG members raised over $12,000 for Barbells for Boobs. Our goal this year is to keep the funds local and raise at least $1,000 for each charity that we work with. So far we are working with the Youth Combine, Tyler's Hope, and the PACE Center for Girls.

Disco Ninjas/Danielle
All-Stars/ Aimee
Mighty Mights/ Miguel

We will draft teams from the list of participants on Monday February 9th.  We have over 40 athletes of all levels registered so far, join the ranks!  

Sign Up Here

We accomplish more when we work together!


Workout of the Day


AX4 Snatch Grip Deadlift
5 reps, rest 60-90 sec after each set
Bx3 sets for quality & balance
B1. Single Leg RDL x5 each leg, rest 30 sec
B2. Single Leg Box Step Up x5 each leg, rest 30 sec
C. 7 min AMRAP;
5x Ball Slam
10x Box Step Overs
15x Sit Ups


A. Row 250m, rest 3 min x4 sets - score is slowest time
B. 10 min AMRAP;
50m Farmers Walk [Single Arm 25m out, opposite arm 25m back]
100m Sprint
10x V-Up

Why we do what we do.

I know we have been talking a lot lately about Friday Night Lights and why you should sign up. When I saw this video I thought about everyone at CFG who comes in day after day, month after month, and even year after year and works hard. At 79 and a half years Awesome this lady is still pushing and testing herself. I'm sure she didn't start dancing with intentions of competing and, like she said she may not be a contender for first place but she's worked hard and has something to share with the world. When you watch this you might think wow! that was inspiring, well, we aren't offering as big of a stage and you won't have Simon there to harass you but at Friday Night Lights you can be inspiring too. Be proud of your hard work and sign up now! 


Screen Shot 2015-02-03 at 1.27.47 PM
Click to watch

Workout Of the Day


A1. Front Squat 8 reps, 31x1, rest 30 sec, working up in weight
A2. Negative Pull Ups x3 reps, weighted if possible; lower for 5 seconds each rep, rest 60 sec

B. 15 min AMRAP
200m Run
20x Wall Ball
12x Burpees
Rest 1 min after each set


A. Hang Squat Snatch +OHS; 10 min EMOM x1 rep;
50, 60, 70, 80, 85-90% across

Bx5. Deadlift Progression; One set every 2 min for

C. 6 sets of 10 unbroken burpees, for time
Each set must be of 10 burpees or you start over...

8 Reasons You Owe It to Yourself to Do Friday Night Lights

1. Experience the adrenaline rush of competition.

So many of us never felt what it was to compete in sports in our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extracurriculars--knowledge bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand. What better place to step outside your comfort zone than within the familiar walls of CFG?

2. Meet your fellow fitness friends.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. What about the BAMFs on opposite schedules from yours? Get to know the early risers, the night owls and the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously--or not so subconsciously--avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

4. You're signing up for 5 weeks of challenging yourself, proving your mettle, and having a blast.
Not just WODs, FNL features teams, themes, fundraising, community, entertainment, and friendly rivalry for the Lift it Up Cup. There's never a dull moment under the lights.

5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck-and-neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

6. Because you're good enough.

The beauty of the Open is that it truly is for everyone--especially now, with this year's introduction of a Scaled Division. And trust me, the most thrilling moments of FNL--the ones that live on vividly in our memories--belong to those who achieve their first pull up, double under, T2B, etc.

7. It just might inspire you--or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us. We will have members of Youth Combine and students from PACE checking out the festivities. Inspire them to achieve and want more!

8. This is a journey, and we're on it together.

You work out with each other nearly every day. You've been there through the PRs, the benchmarks, even the setbacks. It's only fitting to be there for each other now, even if you opt to take on the role of official spectator (by the way, hand-painted signs and personalized tees are always welcome!).

Regardless of how long you've been CrossFitting, of your (perceived) ability level, of which reason rings true for you, hopefully you take it to heart when we say, "Yes, FNL is for everyone!" The magic that unfolds within CFG must be experienced to be believed. Whatever your reasons, we sincerely hope you'll be there with us as we carry on this awesome tradition of celebrating the community spirit which binds us together.

So what are you waiting for?  SIGN UP HERE!!!


Raise your hand if you want to do Friday Night Lights!!


Workout of the Day


A. Hang Power Snatch + OHS [3+3]

B. 3 sets 40 sec on, 20 sec off
1. OHS - from a rack
2. Hanging Knee Raises
3. Row for Cal

12 min Alt EMOM;
A1. 1 rep @85-90% of 1RM; Front Squat
A2. HSPU x8

B.15 min AMRAP
30 Double Unders
15 Wall Ball
10 Pull Ups CtB
rest 1 min active after each round

Page 8 of 433

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