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CrossFit Gainesville- School Of Elite Fitness

It's Time To Develop The Double Under!

Personally, I've found the double under is one of the most rewarding skills to develop. For those new to this skill- It's similar to a standard jump rope exercise, however the rope spins 2x around the body. It's a tremendous cardio workout when multiple unbroken reps are connected. The skill tests your coordination, accuracy, and balance as you attempt to maintain your breathing and precision.

I believe all athletes have the ability to develop the skill, but don't practice nearly enough to begin utilizing it during a workout.

I'd like to offer up several great video tutorials and demonstrations from seasoned coaches to help you hurdle the infamous double under. Approach this from both a technical side, meaning you must work to feel the proper hand placement, timing, and precision before multiple reps can be achieved. As, the technical side develops you'll begin to notice that jumping stamina and shoulder endurance will play a major role in your volume.

For new comers, my suggestion is to spend a minimum of 10min. before or after class at 3x a week refining this process. A proficient goal to work towards is 100 double unders in under 1min.

Good luck and don't forget to utilize your phones camera to validate and check in on your form!


Omer on Deadlifts!

Workout of the Day

Health

Day 3 - Skill(Snatch)+Low % High Vol

Skill: High Hang Power Snatch, moderate loading
+
20 minutes @ moderate effort:
400m Run
30 Walking lunges
15 DB Push Press
30 anchored Sit-Ups

Performance

Recommended Rest Day -or-

A. Row 2K, max effort
+
15 minutes @ moderate effort:
7 HR Push-Ups
7 Box Jumps (24/20)
7 Goblet Squats (44/26)
200m Run

 

The Strength Program Coming!

I'm excited to announce that the Strength Program is almost here! During this 9 week series you'll be using our strength system known as the Strength Program. This is an advanced method of strength training that can bring the average lifter pounds of results on the barbell, explosive power, and strength endurance.

This is a great program for those who:

  • Want to gain the necessary strength for pull-ups
  • Improve their clean, jerk and snatch strength
  • Feel more comfortable with barbell movements
  • Learn proper technique and gain understanding of strength training
  • Develop muscular definition
  • Work in small groups with motivated people like you
  • Are new and experienced with weight training


Join us for a Q&A session prior to the launch of the program on Friday, April 11th at 6pm. (Learn the details behind the programming, try out the specialty strength equipment, and understand how to make the program work with your schedule!)

Don't Wait!! Only 5 Spots Remain- Click Here to Learn More!

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Workout of the Day 

Health

Day 2 - Squat+Row Sprints

A. Back Squat, build to a heavy single
+
4 rounds @ moderate effort
500m Row
20 KBS (53/35)
rest 2 min b/t sets

Performance

MAP singles

3 rounds for time:
500m Row - easy effort
10 KBS (53/35)
60 sec rest
+
5 min rest
+
3 rounds for time:
400m Run
10 Toes to Bar
60 sec rest

CrossFit Gainesville's 'Biggest Fan' and the 'BAMF' out this Friday night! 

Is it you? Are you bursting at the seams with gym pride and encouragement for your fellow athletes? 

Then come out to Friday Night Lights THIS Friday 3/21 for workout 14.4 and our 'BAMF' out! We are asking all members to come support your fellow CFG crossfit athletes during their competition and to do so by wearing your BAMF shirt! You are also encouraged to make signs for you buddies, bring noise makers and really have fun with this! 

At some point during the contest, we'll have a noise contest to decide which athlete wins the biggest fan! So show up in your BAMF attire and let everyone know who you love! 


Sarah A during Friday Night Lights! 

Workout of the Day

"Health"

 

Day 1 - Upper Pull+MAP Scenario’s

A. Wtd Pronated Pull-Up Cluster, 1.1.1 x 4 sets, 1 min

+

10 minute AMRAP:

20 Wallballs (20/14)

10 Burpees
5 Toes to Bar

 

 

"Performance"

 

Clean Battery+MAP Sets

A. Push Press Cluster, 1.1.1 x 3 sets, 2 min, re rack b/t reps     

B. 7 minutes for time:

3 Power Clean (165/105)

1 MU

6 Power Cleans

2 MU

etc...

+

rest 10 minutes

+

6 Rounds for Time:

7 STHO (95/65)

14 Air Squats

21 Double Unders

Page 8 of 358

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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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