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Getting Started

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Frequently Ask Questions

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CrossFit Gainesville- School Of Elite Fitness

Introducing Coach Nick Drago!

It is a great pleasure to introduce to the athletes of CrossFit Gainesville, your newest Coach, Nick Drago!  Nick is a phenomenal young man with an outstanding work ethic. For any of you that don't know Nick outside of the gym, he is a very bright student at the University of Florida studying Applied Physiology and Kinesiology and is on course for a Medical career. He also volunteers his time with the local youth fitness organization, Youth Combine.
Nick has a great sense of humor and is quick to laugh. He's also very serious about fitness and helping teach you all how to get in the best shape of your life. He's completed our Instructor Training Program and after the weekend of March 16th, his level 1 CrossFit certification.  Please help me in welcoming Nick to the team and congratulate him next class on yet another awesome accomplishment in his bright, young career!


Coach Nick with a watchful eye at Friday Night Lights!

Workout of the Day

Health

Day 1 - Upper Pull+MAP Scenario's

A. Single Arm DB Row @ 22X0, 10/arm x 4 sets, 1 min
+
10 minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups, feet unanchored

Performance

Skill: Power Clean to OH, focus on quick transitions - 10 minutes
+
MAP single
3 rounds for time:
30 sec Walking Lunges
30 sec Double Unders
60 sec rest
+
5 min rest
+
3 rounds for time:
30 sec - 25ft Shuttle Sprint
30 sec unanchored Sit-Ups
60 sec rest

 

You Are Your Biggest Limitation

Get out of your own head! You're F'n everything up! 

I say it all the time, but it bears repeating. Fitness is a journey. There will be ups and there will be a lot of downs. You may as well enjoy the ride. 

At times, we all find ourselves frustrated in the gym. It can be a lack of noteceable progress, an absence of fun or even that you feel you are getting worse... or (GASP!) you gained some weight. I want to tell you right now to get out of your own head because you are f'n everything up! 

Seriously. Stop overthinking, overanalyzing, second guessing and creating stress around what should be a stress reducing, life enriching past time. Exercise (and that's all it is folks) is and should always be FUN. It stops being fun when you stop allowing it to be. So, stop right now. Stop putting unrealistic expectations on yourself. Stop comparing yourself to others so much, especially the people who compete in the Sport of CrossFit as professional athletes. Stop turning your nutrition into a neurosis. Stop making excuses. Stop blaming others. 

Success is a simple formula..

Hard Work + Persistance = Success

You want to be successful with your fitness 1, 5, 10 years from now? Show up consistently, work your ass off and have fun. I promise the rest will take care of itself. 


Lil Whit has come a long way and her future is bright! 

Workout of the Day

"Health"

 

12 minutes @ moderate effort:

12 Renegade Rows (35/20)

*Push Up+ Row Right+Row Left =1

200m Run

-- rest 5 minutes
3 x 750m Row, 3-4 min rest

 

 

"Performance"

 

A. Push Press, 10-12 reps x 3 sets, 1 min - moderate loading       

B. For time:

50 Burpee Box Jumps (24/20)

+

rest 5 minutes

+

For Time

7 Thrusters (95/65)

100m Run

14 Thrusters (95/65)

200m Run

21 Thrustes (95/65)

400m Run

Strength Program Is Back

CrossFit Gainesville's uber successful Strength Program is back! Registration is now live and spots are already taken! That's right. Whispers of our program's summer term started last week and we've had people claiming spots. This is guaranteed to sell out so DO NOT delay in saving your spot. 

Last Fall we ran Strength Program and the average gains were 30+ pounds on the back squat and deadlift and 10+ pounds on the shoulder press... in just 9 weeks!

Sign up online today to reserve your spot! 

Save The Date!

April 11th - CrossFit Total Gym Wide Event! Test your starting strength!

April 14th - Strength Program Start

June 13th - CrossFit Total/Strength Class Finale 


Taylor on OHS. First time and crushed it! 

Workout of the Day

"Health"

 

A. Romanian DL @ 40X1, 2-3 reps x 3 sets, 2 min

+

7 Rounds For Time:

7 Box Jumps (24/20)

7 KBS (53/35)

 

 

"Performance"

 

A. Snatch Balance, build up to a heavy single

B. For Time:

10 minute AMRAP:

5 Power Cleans (165/105)

10 Toes to bar

15 Wallballs (20/14)

Page 10 of 358

CrossFit Journal

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CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Us

CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
 
Phone: 352-215-8609.
 

Email:
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