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CrossFit Gainesville- School Of Elite Fitness

Trying New Challenges

This past Saturday I had a chance to participate in an event for the first time: The Go Ruck Light. The Go Ruck series is of varying distances and terrains all around the US that range from 5-6 hours (Light) 12 hours and 24 hours. I did the entry level version of this even t and it was admittedly a lot of fun. Going into it I was not entirely sure what to expect, but had a postive mindset and a great attitude. I also had a good friend with me so I knew I'd be enertained at least. The challenge had it's ups and downs. We traversed over 6 miles, got rained on for 2+ hours, did a hellacious stadium workout with heavy backpacks and learned a lot about teamwork and mental toughness. I'd recommend the race for anyone looking for a new challenge mentally and physically.

When it comes to progressing yourself as an athlete, it's necessary at times to purposefully insert yourself into a situation that is foreign and uncomfortable. This is where you truly feel alive. Your senses become heightened and you trigger that fight-or-flight mechanism that lay dormant in so many people. The new atmosphere, the nervousness, the unpreparedness all makes you adapt and overcome. It's an outstanding learning opportunity about yourself and your ability.

I encourage you all to seek out and try new physical challenges. As long as you enter into it with a positive attitude and a hard work ethic you will be successful, and you'll learn a lot along the way.

By the way, Level One Test is this Friday. Stop doubting yourself or making excuses. Sign up here, right now.

Greg Cohen and his partner after the Swamp Challenge. Photos are now up!

Workout of the Day


10 sets @ moderate effort
5 Pull-Ups
10 Push-Ups
15 Air Squats
rest 1 min b/t sets



A. Squat Snatch, 1.1.1 x 3 sets, 2 min - all tough sets
B. Front Squat @ 20X1, 3-2-1-3-2-1, 2 min, heavier on second wave
C. 5 Rounds @ moderate effort:
5-7 C2B Pull-Ups
5-7 Kipping HSPU
10-12 Hand Release Push Ups
- rest 1 minute b/t sets

Mobilty Seminar

Coming June 26, 2104 to CFG!!!

“Mobility” it is a buzzword often muttered in CrossFit gyms around the world.  But what exactly does it mean?
According to CrossFit Mobility Guru Kelly Starrett, “in short, mobilization is a tool to globally address movement and performance problems.”  A lack of mobility can prevent you from correctly and safely executing a movement such as a squat, snatch, or over-head movements.
Where do you start?  We have many tools to help you prepare and maintain your body for athletic performance.  We want to make those tools easier for you to use and more accessible to you.
That is why we have recruited the help of Dr. Melissa Feigel to educate you on safe and effective ways to mobilize.  Melissa is an Acupuncture Physician, massage therapist, and movement guru who specializes in treatment of athletic acute and chronic injury.  Melissa is also a member of CrossFit Gainesville. 
She is bringing her knowledge out of her practice and into our gym.  On June 26 at 6:30pm Melissa will hold a mobility clinic geared at teaching you how to properly mobilize.  She will focus on problem areas that typically plague CrossFitters (tight hips, ankles, shoulders, etc.).  
The clinic is free to all members and limited to the first 20 people who sign up.  We will provide more details about the seminar in the next week.
Sign-up now to reserve your spot!

Workout of the Day

A1. Back Squat @ 32X1, 2-3 reps x 4 sets, 2 min
A2. Wtd. Ring Rows @ 50X1, 4-7 reps x 4 sets, 2 min
B1. Deadlift @ 30X1, 3-4 reps x 3 sets, 2 min
B2. CGBP @ 22X1, 3-4 reps x 3 sets, 2 min
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

Skill Clinics!

Our program includes many great benefits outside of class attendance and one is our skill clinic options. These sessions are free for members wanting specialized coaching to bring you closer to reaching your goals of handstands, weight loss, muscle-up progressions, kipping pull-up technique, mobility, and more.

If you have a recommendation for a skill clinic, please contact your primary coach with suggestions.

Jeff assisting in a Handstand Clinic!


MAP Multi (12 min x 2)
12 minutes @ 75% effort:
500m Row
3 Pull-Ups
6 Push-Ups
9 Air Squats
-- Rest 6 minutes
12 minutes @ 75% effort:
400m Run
10 KB Cleans/arm - (35/26)


MAP – Low % High Vol.
30 minutes @ 70% effort:
800m Run
30 KBS (35/26)
30 anchored sit-ups

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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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