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CrossFit Gainesville- School Of Elite Fitness


Friday Night Lights is almost here! Your workout the day prior to a competition should focus on easy movement and mobilization. In our attempts to mobilize, we often overlook our arms. This evening, at 6:30pm, Melissa and Carlos are back in action to address our elbows!


• Speed your RECOVERY
• Increase your MOBILITY
• Boost your PERFORMANCE
• Increase your POTENTIAL!


This Mobility clinic is presented by Melissa Feigel, AP, NMRT and Carlos Sessler, AP, NMRT.

Kameron, just hanging around!


Workout of the Day


A. 10 min Agility Ladder work;
Bx4; Hang Power Clean x5
C. Row 250m, rest 3 min x5 sets


A1. Handstand Walk progressions; 20-30 seconds
A2. L-Sit; accumulate 20-30 sec total
A3. Pistol Progressions x3-5 reps each leg

B. 3 sets 
-Run 400m, rest 30 sec
-Row 500m, rest 30 sec
-AB Mat/GHD  Sit Ups x12-15, rest 90 sec


Why we like SFH

If you step into the pro-shop at CrossFit Gainesville you may notice a pretty extensive selection of products from a brand called SFH. Really, the why is easy. We like SFH because it's clean and they can prove it! 

  • Certified GMO-free ingredients

    • "GMO means genetically modified organism. Genes from bacteria, viruses, insects and animals are inserted into the organism's DNA in order to make a heartier plant or animal (drought resistant, pest resistant, decreased maturation time, increased yields). In theory by increasing crop yield, more food could be harvested per acre and the cost of food could be controlled which would feed the world's population. The downside of this process is the introduction into the food chain of new and novel proteins. These new proteins may be allergenic (allergies have been on the rise since the introduction of GMO products) and induce general inflammatory responses." SFH GMO Statement
  • GMP Certified by NSF Health Sciences, a division of NSF International

    • Good manufacturing practices (GMPs) are guidelines that provide a system of processes, procedures and documentation to assure a product has the identity, strength, composition, quality and purity that appear on its label. Choosing a product certified by NSF lets you know the company complies with strict standards and procedures imposed by NSF. From extensive product testing and material analyses to unannounced plant inspections, every aspect of a product's development is thoroughly evaluated before it can earn our certification. Most importantly, NSF certification is not a one-time event, but involves regular on-site inspections of manufacturing facilities and regular re-testing of products to ensure that they continue to meet the same high standards required to maintain certification over time. What is NSF Certification
  • 5 Star Rating by IFOS (International Fish Oil Standards)

    • IFOS is the only program that tests fish oil products to ensure that they contain the amount of active ingredient(s) stated on the label. Environmental contaminants are harmful chemicals that enter the eco­system as a result of industrial activity. These compounds bioaccumulate in the fatty tissues of fish, meaning that oil derived from these tissues may contain excess concentrations of contaminants. Contaminants commonly detected in fish oil samples include heavy met­als (e.g., mercury, lead, arsenic, cadmium) PCBs, dioxins, furans and di­oxin-like PCBs. Clinical research suggests that contaminants from edible marine sources can have negative health effects, many of which outweigh the beneficial health effects of omega-3 intake. New in 2015, IFOS testing now includes radiation. IFOS facts about fish oil

sfh fish oil blog

Ask a coach today why SFH has one of the best fish oils out there!

Workout of the Day

5 min on, 2 min off x4 start at either station;

Sets 1 &3;
10x Russian KB Swings
10x Walking Lunges

Sets 2&4;
5x Burpees
50x Jump Rope Passes


Ax4-5 sets; Power Snatch Complex; 
3x Power Snatch + 3x Behind Neck Push Press + 3x OHS
working up to about 70% of max full snatch for good technique, positioning, & turn over

B. Row + DB Snatch + Dubs; 90% effort; fast transitions & good movement
4 sets; Row 250m +10x Alt DB Snatch + 30x Dubs
rest 2 min active after each set

Motivated Reasoning that Doesn't Motivate

How we feel has very strong influence over how we act. If a particular behavior (such as eating a big mac, drinking a beer, smoking a cigarette, or just sitting on our couch watching tv vs. getting up and moving around) makes us happy, we will have a difficult time abstaining from that behavior even if we are presented with much evidence for why we should. Today I wanted to give you a bit of background for why this happens.

Psychology research calls the above tendency Motivated Reasoning. In general, it means that when faced with evidence for what we want to believe (such as, having french fries every day is not really that bad for me) your mind will go through the process (often without you knowing) of asking itself: Can I Believe This? Well of course you can – French fries are da bomb! If, however, you are presented with evidence that go against your preference for french fries, your mind will instead ask itself: Must I Believe This? Hmm – no, the research that's cited is only one study...and it's not done on people like me – it's using college students/middle aged men/mom's/insert-not-you as participants...and it's not really talking about french fries, but fried food in general – there's a big difference...and I bet it's not even published yet...etc. That is, we come up with various reasons for why this evidence could be incorrect, thus creating a much more stringent threshold for what is valid evidence than if that information was in line with our preferences to begin with.

No doubt, this is at least partly the reason behind why some groups maintain such a negative view of crossfit – it gets fed each time a video or blog comes out about less than stellar form used by a crossfitter and allows people to ignore or discount the mounting evidence on benefits of crossfit and the many quality boxes that exist.

The research supporting motivated reasoning is very extensive. It exists and affects us on a daily basis, often without our awareness or consent. I sometimes catch myself succumbing to it when researching a topic I have a stance on, accounting research has shown that investors succumb to it as well, and psychologists have very cleverly shown how it can affect the extent to which you believe a diagnosis given to you by a doctor (see references below).

But all is not lost! Research also shows that being aware of our biases can help us adjust for them – even if only a little. So next time you have a strong negative reaction to an argument a friend, coach, boss, or family member presents to you – stop and ask yourself, is it because of your own beliefs on that topic, or because their argument truly has no basis? Similarly, next time you have a strong positive reaction to an argument – stop and consider whether that person is playing on your emotions and telling you what you want to hear, rather than truly presenting you with supported facts.

References (if you're interested but can't access some of these on your own, let me know, I'll be happy to send over the PDFs):
1. One of the first papers written on the topic (it's been cited by more than 1,700 subsequent papers) – Kunda, Z. 1990. The case for motivated reasoning. Psychological Bulletin, Vol. 108(3): 480-498.
2. The clever psych study I mention above. Very cool read: Ditto, P. H., and Lopez, D. F. 1992. Motivated skepticism: use of differential decision criteria for preferred and nonpreferred conclusions. Journal of Personality and Social Psychology, Vol. 63 (4): 568-584.
3. If you REALLY want to read accounting research, this is a good start: Hales, J. 2007. Direction preferences, confirmation processing, and investors' forecasts of earnings. Journal of Accounting Research, Vol. 45 (3): 607-628.

Bad-ass coaches DO motivate: Aimee Green and Adrien Bottari working on 14.5 at last year's Friday Night Lights!


Workout of the Day


Ax3; Hang Power Snatch Instruction x5 reps, rest 60-90 sec
Bx3; 3x Press, Push Press x5 reps unbroken, rest 90 sec

C. 10 min AMRAP;
5x Pull Ups
10x DB Push Press
15x Sit Ups



10 min Alt EMOM;
A1. Back Squat x3; working up to about 80-85% of max
A2. Muscle Ups/Transitions + Dips; x3-5 reps

B. 3 min AMRAP, rest 1 min x4;
1. 6x Wall Ball, 4x CtB Pull Ups
2. 6x Box Jump Over [24/20], 4x Shoulder to overhead [115/75#]



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