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CrossFit Gainesville- School Of Elite Fitness

Put Yourself to the Test

Why do we test ourselves and what exactly do the results mean?

Often, when we think of test taking, we want to be prepared and ready to ace the test. However, if you approach your athletic achievements this way, you may be doing yourself a disservice.

If we don't truly test our limits, we won't have a good idea of where we are at and what we need to work on. However, putting yourself into a situation where you may "fail" the test or not do as well as you would like is very humbling and at times uncomfortable.

By testing yourself, in class, through level testing, in competitions, you open yourself up to learn your weaknesses and work on them. Time and time again, it is those individuals who humble themselves that make the most progress. They are not afraid to strip down the weight to work on technique, knowing that this will make them stronger athletes in the long-term.

I am excited to watch the following athletes take on the Level 1 Test, please come out and cheer them on:
Adrien Bottari
Greg Cohen
Val Dorante
Todd Powell
Mary K Wimsett
Daniel Rea
Aaron Holmbraker
Paula Mullally

**Reminder 6:30PM Perfromance Class is Canceled for the Level 1 Test**

Mike Timmes with his White Band


Workout of the Day


12 minutes @ 75% effort:
100ft Bear Crawls
7 SDHP (53/35)
14 KBS (53/35)
rest 10 minutes
12 minutes @ 75% effort:
5-7 Push Press (95/65)
7 Box Jumps (24/20)
100m Run


A. Deadlift, build to 1RM
“Heavy Helen”
3 rounds for time
400m Run
21 KBS - 70lb/53lb
12 Strict Pull-Ups

Why You Can't Miss The Mobility Clinic!

Do you want to feel comfortable on an OH Squat or Snatch?  Is your range of motion holding you back from safer lifting positions? Would you like more flexibility and range of motion?

We'll, here's your chance to learn how to solve these issues and self improve your range of motion!

Not all of us come into our training here with active sports filled backgrounds or gymnast like flexibility, so it will take a little homework in addition to class, but YES you can relieve discomfort and gain better position in your muscles and tendons.

Join us on June 26th at 6:30pm as we mobilize our way to better Range of Motion, joint stabilization, and mechanics!

Robin always so impressive with her technique and great mobility!

Workout of the Day


A1. Back Squat @ 20X1, 2 reps x 6 sets, 20 sec
A2. Kipping Pull Ups, 5-10 unbroken reps x 6 sets, 2 min
B1. Deadlift Cluster, x 3 sets, 1 min
B2. Regular Grip Bench Press @ 20X1, 2-3 reps x 3 sets, 1 min


Recommended Rest Day
MAP – Low % High Vol.

8 x 30 sec Wallballs / 30 sec rest (20/14)
rest 5 minutes
8 x 30 sec Double Unders / 30 sec rest
rest 5 minutes
8 x 30 sec Box Jumps (24/20) / 30 sec rest

Progress Challenges!

Making progress in your fitness has a way of creating overwhelming feelings of joy! You may want to shout out loud after hitting a new PR lift, share an update on facebook with all your friends about a new outfit, or simply enjoy crossing off a movement from your list of desired skills. I believe that those moments are truly rewarding, but they don't reveal the whole story for those of you looking across the room wanting similar goals and accomplishments as others.

I'd even say that in most cases of accomplishment, people over celebrate the end result instead of honoring the process of what it took to get there.

This happens too often in fitness- athletes envy the ability to lean out to a certain image, want to prove they too can lift heavy shi** to a specific weight, or outwork their role models and friends. But what is not equally happening is the value placed on the process it's taken for these athletes to get where they are.

My point is this- if you're new to training, training for a specific goal, or recently overcoming a proud goal...

We can not forget the process that gives meaning to why we train!

If you identify with this, no matter what you desire or how challenging it may be, you will succeed!  And this is why- your goal will be meaningful, personal, fun, enjoyable, exciting, and committed.

Enjoy your process of training and know why your goals mean what they do to you! Otherwise, you may be chasing somebody else's goals...

Screen Shot 2014-06-17 at 4.26.53 PM

Workout of the Day



A. Single Leg DB Split Squat @ 30X1, 3-5 reps x 3 sets, 60-90 sec
B1. Eccentric Pull-Ups @ 60J1, 4-5 reps x 3 sets, 60-90 sec
B2. Single Arm OH DB Carry, 100m/side x 3 sets, 60-90 sec
10 minutes of work @ 80-85% aerobic effort:
200m Run
10 Air Squats
7 Ring Rows


Wednesday – June 18th, 2014
3 sets:
7-10 C2B Pull-Ups
7-10 Clapping Push-Ups
250m Row
2 min rest
5 min rest
3 sets:
5 HSPU (kipping or Strict)
7 fast Burpees
250m Row
2 min rest


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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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