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CrossFit Gainesville- School Of Elite Fitness

 3 Steps To Better Results With Your Diet!

It can seem like an uphill challenge to transform your body into an image you're actually satisfied looking at in the mirror! It's common that people want to lean out around the belly, tone up the arms, or tighten up the backside, but it's easier said then done.

Finding the right nutrition plan that fits your goals requires patience and research. However, with the more knowledge you have up front about the benefits, time investment, and effort it will require to accomplish your goals through nutrition, the easier it will be to apply that knowledge forward.

Now, there are several ways to approach the right nutrition plan for you and the first is consulting your primary coach, but I'd like to bring our attention to the what happens after you've got the guidelines and are now ready to take action. You see, the guidelines give you boundaries foor feedback that you're on track for the body and performance that they can deliver, however the magic is in the preparation and consistency!

Improvements in nutrition habits often fail in the first 4 weeks due to poor meal planning. So, here are some helpful tips for overcoming this statistic and building a healthy habit that that takes it from eating on a diet to a part of your lifestyle.

3 Steps To better planning!

1. Buy in bulk and Freeze the excess!- Pre-season frozen meats for easy defrosting of ready to cook meats.

2. Cook in bulk and experiment with seasonings!- It's common to get bored with routine meals, mix it up with seasonings and never before tried recipes.

3. Tupperware for grab and go meals!- Pack your lunch the night before, avoid office carb loading parties, and stay on track with what really matters to you! Your Body!

Consistency will control how quickly your body adapts to your new way of eating. You can't expect change unless you change your eating behaviors, so stay focused! Weight, Size, Energy, and Performance are just a few areas to pay attention to.

Key Points, watch for the following:

2 weeks: Fat loss and Mental Clarity
4 weeks: Increased Performance and Mood
6 weeks: Increased Recovery and Muscle Definition
8 weeks: Increased Immunity


Workout of the Day


MAP-Low % (20-30 min)

25:00 @ moderate aerobic effort:
400m Run
5/side Man Makers - 25/15
10 DB Front Squat - 25/15
35 Double Unders (75 High Knee Singles)
10 KB Swing - 53/35
10 Ab Mat Sit Up


MAP Mulit (3:3-5:5)
3 minutes @ 90% effort:
5 Deadlifts (185/115)
5 Box Jumps (24/20)
-- rest 3 mn
3 minutes @ 90% effort:
7 DB Thruster (20/15)
25 Double Unders
-- rest 3 min
3 minutes @ 90% effort:
-- rest 10 minutes
3 minutes @ 90% effort:
5 Deadlifts (185/115)
5 Box Jumps (24/20)
-- rest 3 mn
3 minutes @ 90% effort:
7 DB Thruster (20/15)
25 Double Unders
-- rest 3 min
3 minutes @ 90% effort:

Please meet Raemi!

Name: Raemi Eagle-Glenn
Age: 34
Hometown: Ft. Myers
Profession: Attorney

When did you first start training at Crossfit Gainesville? September 2013

Tell us about your sports & fitness background: soccer in high school; then yoga, pilates, and jogging to stay in decent shape.

How did you first get exposed to CrossFit: My brother and sister got into the sport at CrossFit Salvation. I was jealous of what good shape they were in.

What was your first workout and how did it go? How did you feel after? The baseline test was brutal. I truly did not realize how out of shape I actually was. I was famished after that workout so I ate a whole Chipotle burrito. Then I got a massive headache and threw up. My metabolic system was haywire that day from just a 5 to 7 minute workout!

Favorite Workout: barbell skills combined with high intensity cardio is a good day for me.

Least Favorite Workout: Pull ups- they are a real challenge for me.

What sort of changes have you seen in your body, health and fitness since starting at CFG (before/after)? Finally starting to see some definition in these shoulders! My body mass has increased but in a good way. More muscular for sure.

What sort of unexpected changes in your life have you experienced out of taking on something like this? I'm in a positive environment to share with a diverse group of good people, and to work on my constant quest for self improvement.

Please share with us any favorite CrossFit / CFG moments: The Strength Program with Chip was a new experience for me and I learned to lift some pretty heavy s***!

Any advice for people just getting started or new to CrossFit? The novelty and challenge of every workout provides great motivation to keep at it. Every hour spent at the box provides a healthy and invigorating challenge.


Workout of the Day


Upper Push(Horiz.)+Single Arm Push(Vert.)/Bend Assist+Row sprints

A. CGBP @ 30X1, 2 reps x 4 sets, 1-2 min
B1. Single Arm DB Press @ 30X1, 5-6 reps x 3 sets, 60 sec
B2. KBS, 20 unbroken reps to OH x 3 sets, 60 sec
4 x 20 sec Row Sprint @ 95-97% effort, 2 min


LEnd 1 (90-120 sec)

5 sets @ 95-97% effort:
15 KBS (70/53)
15 Burpees
Remaining Cals in 90 sec - Row
rest 7 minutes b/t sets

Fed Up!

I had great experience watching the movie Fed Up this weekend! It's an eye opening look into nutrition in our schools, grocers, and education around the country when it comes to losing weight and daily exercise.

The movie's tag line is "Everything we've been told about food and exercise for the past 30 years is dead wrong."

Fed Up claims that their revealing everything the food industry doesn't want us to know and wow, was it was interesting.

  • One of the most sobering and tragic statistics is that this generation is expected to lead a shorter lifespan than their parents, said Laurie David.
  • Fast-food chains and the makers of processed foods, the filmmakers say, are as big a threat to public health as the tobacco industry had been.
  • And why is there so much sugar added to foods? Partly in response to the marketing of "low fat" food products, to restore the flavor eliminated once fat is taken out. (For example, Hidden Valley's Light Ranch Dressing has half the fat of its regular ranch, but twice the sugar.)

If you're up for a informative and intriguing movie night, rent Fed Up tonight.

 Screen Shot 2014-09-21 at 5.27.45 PM

Workout of the Day


Squat Intense+Single Leg/Upper Pull(Horiz.)+MAP sets

A. HBBS @ 20X1, 3-4 reps x 4 sets, 1-2 min
B1. DB Walking Lunge @ 10X1, 8/leg x 3 sets, 60 sec
B2. Ring Rows @ 30X1, 4-6 reps x 3 sets, 60 sec
4 sets @ 75-80% effort:
15 Front Squats (75/55)
200m Run
* Rest 2:00 b/n sets


Jerk Int + Clean Int + CP battery (Squat)

A. Push Press. Split Jerk, 1.2 x 4 sets, 2 min
B. Hang Squat Clean, build to a heavy triple
C. 15 minutes of:
5 Hang Squat Cleans (80% of B.)
4 C2B Pull-Ups
3 Strict Ring Dips

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Gainesville, FL 32601.
Phone: 352-215-8609.

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