CrossFit Gainesville- School Of Elite Fitness
It's official; the Zombies have made their way to the continental US and will soon infest Gainesville Florida. Not to worry! Your coaches are hard at work preparing a plan to keep you and the rest of Gainesville safe.
Join us in the battle to save the human race. This epic battle takes place on October 30, 2014 at 6:30 p.m. To prepare for the onslaught we have to cancel regular 6:30pm and 7:30pm classes. We will be preparing for the Zombies by setting traps and obstacles to slow them down.
It also happens to be Danielle's Birthday, so we don't want to have it ruined by letting the Zombies win.
*October 30th @ 6:30-8pm
*Wear a costume
*Bring a friend (show up by 6:15 to have them sign a waiver)
*It does not count towards your weekly classes!
***Join us on Saturdays from 12-2 for a new competitors' class. Ask your coach if this class is right for you***
Workout of the Day
3 sets @ 75% effort
15 sec Air Squats
rest 2 min b/t rounds
5 min rest
3 sets @ 75% effort:
7-10 sec Toes to Bar
7-10 HR Push Ups
60 sec Row
rest 2 min between rounds
A1. Back Squat @ 20X1, 1 reps x 8 sets, 10 sec
A2. Chest 2 bar Pull-Ups, 4-5 unbroken x 8 sets, 2 min
B1. Deadlift, 5 TnG reps x 5 sets, 1 min
B2. Kipping HSPU, AMRAP x 5 sets, 1 min
Fill in the Blank
In relation to my health and fitness goals, I need my primary coach to know and understand______________________.
As a team, we have been re-organizing and improving how we meet our members' needs and how we go about getting the information we need to provide excellent service and a top-notch experience for our community.
When you meet with your primary coach, you shouldn't feel obligated or pressured to create goals that don't have meaning for you. So we have created a series of questions to help guide you through that process. If you have gotten those questions from your coach, take the time to answer them. If you haven't yet, it is coming soon. If you are curious and want to get a move on those questions, reach out to your coach and let her/him know you want to get started right away!
At the end of the day, we feel truly blessed to have any impact, no matter how small, on your health and fitness. Thank you for allowing us that opportunity and trusting that we can help you achieve whatever goals, short-term, long-term, big, small or otherwise.
Mary Kay and Andy Duncan, partners in life and fitness
Workout of the Day
A. Back Squat @ 20X1, 6-8 reps x 3 sets, 1-2 min
B1. Romanian DL @ 20X1, 8-10 reps x 3 sets, 1 min
B2. Bar Dips @ 20X1, 5-7 reps x 3 sets, 1 min
C. Plank Holds @ 30 sec x 4 sets, 30 sec
5 rounds of 1min. per station @ 70% effort:
Station 1- Sledge hammer swings on tires
Station 2- Gobblet Squats (35/26)
Station 3- Mountain climbers
Station 4- KBS (35/36)
Station 5- Wtd. Planks
On behalf of CFG, I'd like to thank each of you for lending your feedback and comments in our recent surveys. We will begin to study the responses and trends that to help us improve our programs, coaching performance, and ability to satisfy you.
After all, if we didn't pay attention to your interests or needs, we'd be left guessing at what really makes you happy. So, thank you for making our jobs so rewarding and worth the continuous improvement.
Tom all smiles post workout!
A. Front Squat, quickly build to a heavy double
B1. Single Arm DB Row @ 30X1, 5/arm x 3 sets, 1 min
B2. OH Plate Carry, 100m x 3 sets, 1 min
15 Wall Balls (20/14)
12 Wall Balls (20/24)
9 Wall Balls (20/14)
Row, 2000m @ moderate effort
5 min rest
15 minutes @ 70% effort:
20 KB Swings (53/35)
20 Medball sit-ups
20 Forward Lunges
20 BB Good mornings (45/35)