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CrossFit Gainesville- School Of Elite Fitness

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

What do you know.... About water???

Take this short quiz now and post in the comments what you scored and what you learned about water!

How much water should I drink? About ½ your body weight in ounces. So if you weigh 160lbs, you should be drinking 80oz of water each day.
You are probably dehydrated: If you wait until you are thirsty to drink, you are already dehydrated! At just 1% dehydration, you decrease athletic performance by up to 12%.
Fun Fact: You can eat your water too. Water dense veggies like cucumbers, peppers, and squash can add to your daily intake.
Pre-workout: You should drink about 16oz 30 minutes before your workout.
During workout: Drink water as needed. On hot days and longer aerobic workouts, try to drink 4-8oz of water every 20 minutes or so. In general, you want to drink about 500ml per hour of training.
Post-workout: A great way to re-hydrate post workout is to mix your recovery protein with 8-16oz of water. Water and protein are essential for acute and chronic recovery and it takes extra H2O to metabolize protein.
Hydration = better health, I can drink to that! 
Think you need more? Check out our Balanced Hydration from NutriForce Sports in the proshop

Kara rockin' some kipping pull-ups! Sometimes it's that one magic cue that pulls it all together ;)

Testing Week! Please Log Results Online! https://crossfitgainesville.zenplanner.com

CF "Baseline" for time;
500m row
40x Squats
30x Sit Ups
20x Push Ups
10x Pull Ups

A. 800m run for time -rest 5-10 min
B. 1 min Max Rep of each; rest 2-3 min after each set
Muscle Ups [modify to Ring Dips]
Max Freestanding Handstand Hold [modify with partner hold then wall]
C1. Max time L-Sit
C2. Max Time FLR on Rings

Breathing and Movement Prep

You breathe all day long,so why do you need a skill clinic on something you have been doing since birth?  The sad truth is that most of us have some pretty wack breathing patterns that not only inhibit our ability to take a full breath but throw off our posture in other ways as well.


The realities of modern life cause us to hunch forward, disrupting our posture as well as our ability to fully use our diaphragms to breathe.  Our diaphragms and the deep core muscles that assist with breathing get locked up and breathing becomes shallow and often dysfunctional. This causes a host of other movement dysfunctions that limit both mobility and performance.  

On May 5th CFG will host a breathing clinic on Diaphragmatic Breathing and  how to begin freeing up and maximizing your powerful breathing muscles and how to apply these exercises to movement prep.


Sign-up for the Clinic Here

Cool 3-D Diaphragm Anatomy


Workout of the Day

Testing Week! Please Log Results Online! https://crossfitgainesville.zenplanner.com


A. Press; In 10 min; Find 1RM Strict Press;

B. Max distance 5 rep broad jump
Best of 3 attempts. Looking for total distance for one of the sets.

C. 4 min AMRAP; Max Rep KB Swings


A. Back Squat; Find 1RM in 15 min
then - 85% of A for max reps, 1 attempt - no more than 1 second pause at top

B. Strict Pull Ups; Max Reps in 2 min

C.Double Unders; Max Reps in 2 min



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CrossFit Journal

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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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