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CrossFit Gainesville- School Of Elite Fitness

The New Level 1 Test Is Here!

As a coaching staff we've used the Level 1 Test as a tool for identifying our clients progression through their journey as an athlete. Knowing where you're at from both a skill and conditioning level is a useful assessment in knowing your body and performance capabilities. Many goals are accomplished here, as well as new ones formed on this day.

So, what's new you ask?  Come check it out this Saturday to find out!!

This is also a fantastic event to watch as a spectator. It's a great feeling as a competitor to have your friends and family cheering you on as you stand up to such a challenge. We encourage you to take part in level Testing at 4 to 6 months into the program. Talk with your coach about specific training protocols to better prepare you leading up to the test.

We hope to see you there, cheering or competing!

Date: May 2nd at 11am.

Register Here!

Alternating Single Arm KB Swings!

Workout of the Day


Ax4; Back Squat; x8 reps; 30x1, rest 60-90 sec, working up in weight
B1. DB Bench Press x8
B2. DB Walking Lunge x8 each leg
C. 8 min AMRAP;
10x Overhead Walking Lunge Steps [total]
8x Sit Up
6x Burpee


A.Power Clean Complex;
One set every 2 min for 10 min;
3x Power Clean + 3x Front Squat + 3x Push Press
50, 60, [70,-75%]3

Bx3; Strict Press x5 reps, working up [shoulders should be warm!

C. 15-12-9
Hang Power Clean [115/75#]
Toes to Bar


 Training to be a Better You

By now most of you have some awareness that to change your body you need to change your habits. You need to make good nutrition and exercise a regular part of your life. You also know that to learn a skill you need to follow a progression and you need to practice. However, how often do you think about training to be a better person and to strengthen your emotional health? Practicing kindness and generosity not only improves the lives of those you touch, but your own happiness as well.

While it might come easier for some, kindness and generosity take practice, thought, and a concerted effort at first. You need to train yourself to become aware of situations where you have an opportunity to practice kindness and generosity. The good news is that the possibilities are endless.

Graduation is approaching and many of our young members will head off into the world to make their mark. As such, I thought it fitting to pass along this beautiful commencement speech given by Nepun Meheta. In the video he presents the problem of a severe lack of connection. He points out that psychological disorders outnumber physical ailments in this age of disconnection. There are many great take aways in this short speech. Some of my favorites include:

1. Create a Kindness Challenge and find a new and different way to practice kindness each day
2. Find your gifts...then give them!
3. Be selfish. Be Generous.
4. Practicing generosity is not a zero sum game.
5. Turn the "me, me, me" in this generation to "we, we, we"

Dive into this speech and allow it to inspire you. Wouldn't it be truly amazing if as a community, we can begin a tornado of positive activity that keeps going? Back to the original message in the blog, to aspire to lead a healthier life requires training. Don't ignore your emotional health. Flex those kindness muscles, some days more intensely than others, but every day for sure.


Nipun Mehta, founder of ServiceSpace

Workout of the Day

 Testing Week! Please Log Results Online!
A. Row 100m x2; Anaerobic, cyclical- score is average of both; rest 3 min after each
B. Deadlift; Find 3RM at 2020 tempo - in 15 min
C. 1k row for time 
A. Snatch; One rep every 90 seconds for 12 min
Work up in weight
B. OHS; Find 15 Rep Max - 3 attempts
C. 1 min max rep pistols; non-dominant leg, rest 1 min, 1 min max rep pistols dominant leg

Shivering Showers 

I have read quite a bit recently on the phsyical and mental health benefits of taking cold showers. Most articles suggest kick-starting your day with an invigorating jolt of icy water rather than reaching for the Java. Cold showers post workout can also have some impressive benefits such as releasing nitric oxide, increasing blood flow and core cooling.

Now, taking cold showers isn't all that easy and requires some mental toughness. For those of you that have taken an icy plunge, you recognize the increased heart rate and shorter breaths that result from the colder temperatures. If you have a heart condition or issues with your blood pressure, you should consult with a physician before taking an icy plunge.

I challenge you to conduct your own experiment. Over the next few weeks, work your way up to a three minute cold shower. Like exercising, you don't have to jump right in to hit three minutes. You can follow a progression! Here is how you can get started:

1. Start your shower with warm water.
2. Wash your body, hair, and rinse.
3. Gradually increase the heat until you feel like you're melting.
4. Then, take a slow, deep breath and turn the dial as cold as it goes.
5. Try to stay relaxed, breathing calmly while you immerse your head, armpits, chest, back and groin.
6. Spend at least 10 seconds the first time and build up eventually spending three minutes in the cold.

 If you are the "all-in" type, you can try starting your shower off cold too...good luck and let us know how it goes (just don't sent us shower selfies).


Energizing burst of cold water!


Workout of the Day

Testing Week! Please Log Results Online!


A. Jump Rope; 3 sets; 1 min max reps, rest 1 min
Looking for overall coordination + consistent score
Score is highest & lowest
Can be doubles/singles - count total passes

B. Aerobic Endurance WOD; Mixed Modal
15 min AMRAP; 5x Burpee, 7x Lunges each leg, alternating, 9x Sit Ups, 100m run


Filthy 50
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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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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