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CrossFit Gainesville- School Of Elite Fitness

Week 2 Lifestyle Challenge: Drink up!

It is finally here! We are so excited to see all of our athletes in action at Friday Night Lights. Last week we challenged all of you to get at least 7 hours of sleep for at least 5 nights. I hope that you are all feeling refreshed!

This week we want you to drink....water. We challenge you all to drink one gallon of water each day (Saturday-Friday). We suggest that you purchase a gallon jug, decorate it, maybe add some glitter, stickers, perhaps show your team spirit and go at it with some colorful sharpies.

Don't let your bedazzled jug distract you! Make sure to drink the water in it. Take it with you everywhere, like you would a new puppy. Going to the bar? "Haaaaave you met my best friend, Jug O'Water?"

Be sure to post your gallon on social media so we can see who has the best jugs.

Good luck tonight to everyone participating. Please remember that Friday afternoon classes are cancelled through the open. The magic starts tonight at 5:15 pm. Let's get these athletes fired up!! Bring your family. Bring your friends. Bring a chair, a cooler (stocked with your favorite snacks and beverages), and your 'A Game' ovations and let's do this CFG, best tailgate party ever, style!

How will you decorate your jug?


Workout of the Day



Friday Night Lights is almost here! Your workout the day prior to a competition should focus on easy movement and mobilization. In our attempts to mobilize, we often overlook our arms. This evening, at 6:30pm, Melissa and Carlos are back in action to address our elbows!


• Speed your RECOVERY
• Increase your MOBILITY
• Boost your PERFORMANCE
• Increase your POTENTIAL!


This Mobility clinic is presented by Melissa Feigel, AP, NMRT and Carlos Sessler, AP, NMRT.

Kameron, just hanging around!


Workout of the Day


A. 10 min Agility Ladder work;
Bx4; Hang Power Clean x5
C. Row 250m, rest 3 min x5 sets


A1. Handstand Walk progressions; 20-30 seconds
A2. L-Sit; accumulate 20-30 sec total
A3. Pistol Progressions x3-5 reps each leg

B. 3 sets 
-Run 400m, rest 30 sec
-Row 500m, rest 30 sec
-AB Mat/GHD  Sit Ups x12-15, rest 90 sec


Why we like SFH

If you step into the pro-shop at CrossFit Gainesville you may notice a pretty extensive selection of products from a brand called SFH. Really, the why is easy. We like SFH because it's clean and they can prove it! 

  • Certified GMO-free ingredients

    • "GMO means genetically modified organism. Genes from bacteria, viruses, insects and animals are inserted into the organism's DNA in order to make a heartier plant or animal (drought resistant, pest resistant, decreased maturation time, increased yields). In theory by increasing crop yield, more food could be harvested per acre and the cost of food could be controlled which would feed the world's population. The downside of this process is the introduction into the food chain of new and novel proteins. These new proteins may be allergenic (allergies have been on the rise since the introduction of GMO products) and induce general inflammatory responses." SFH GMO Statement
  • GMP Certified by NSF Health Sciences, a division of NSF International

    • Good manufacturing practices (GMPs) are guidelines that provide a system of processes, procedures and documentation to assure a product has the identity, strength, composition, quality and purity that appear on its label. Choosing a product certified by NSF lets you know the company complies with strict standards and procedures imposed by NSF. From extensive product testing and material analyses to unannounced plant inspections, every aspect of a product's development is thoroughly evaluated before it can earn our certification. Most importantly, NSF certification is not a one-time event, but involves regular on-site inspections of manufacturing facilities and regular re-testing of products to ensure that they continue to meet the same high standards required to maintain certification over time. What is NSF Certification
  • 5 Star Rating by IFOS (International Fish Oil Standards)

    • IFOS is the only program that tests fish oil products to ensure that they contain the amount of active ingredient(s) stated on the label. Environmental contaminants are harmful chemicals that enter the eco­system as a result of industrial activity. These compounds bioaccumulate in the fatty tissues of fish, meaning that oil derived from these tissues may contain excess concentrations of contaminants. Contaminants commonly detected in fish oil samples include heavy met­als (e.g., mercury, lead, arsenic, cadmium) PCBs, dioxins, furans and di­oxin-like PCBs. Clinical research suggests that contaminants from edible marine sources can have negative health effects, many of which outweigh the beneficial health effects of omega-3 intake. New in 2015, IFOS testing now includes radiation. IFOS facts about fish oil

sfh fish oil blog

Ask a coach today why SFH has one of the best fish oils out there!

Workout of the Day

5 min on, 2 min off x4 start at either station;

Sets 1 &3;
10x Russian KB Swings
10x Walking Lunges

Sets 2&4;
5x Burpees
50x Jump Rope Passes


Ax4-5 sets; Power Snatch Complex; 
3x Power Snatch + 3x Behind Neck Push Press + 3x OHS
working up to about 70% of max full snatch for good technique, positioning, & turn over

B. Row + DB Snatch + Dubs; 90% effort; fast transitions & good movement
4 sets; Row 250m +10x Alt DB Snatch + 30x Dubs
rest 2 min active after each set

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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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