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CrossFit Gainesville- School Of Elite Fitness

Look Out!

The CFG team is gearing up for a kick-ass 2015. We want to make sure you are all aware of our Holiday Schedule and what to expect in 2015!  

LOOK out below!!!!!!!!

Holiday Schedule
Wednesday 12/24
5:30am Performance
6:30am Health
9am Performance (We better see you there Jeannine!!!) 
10am Health

Thursday 12/25: Closed
Friday 12/26: Closed

Wednesday 12/31
5:30am Performance
6:30am Health
9am Performance 
10am Health

Thursday 1/1: Closed

New Classes
Saturday Competition Class: 1-2:30pm
*For those interested in competing in the sport of CrossFit this class will run through the start of the CF Open.

Friday Health Class: 10am Starting January 2nd


February 27th 
March 6th, 13th, 20th & 27th 

Strength Program
January 19-March 23
MW 6:30-8pm*
Saturday 11am-12:30pm*

GetFit Bootcamp
January 19th -February 27th
MTTH 5:30-6:30pm*

*Please note that the side bay will be in use during these times

Ean and Adrien concentrating during Competition Class

Workout of the Day


A1. Hang Power Technique x3-4 reps, rest 20
A2. Hollow Rock Positioning x10-15 rocks, rest 60 seconds

B. 12 min AMRAP; rest 30 seconds active after each round
50m run
10m Bear Crawl
5x Burpee


A1. Turkish Get ups x3 each arm, rest 30 seconds
A2. GHD Sit Ups x10-12 reps, rest 30 seconds

Max Aerobic Power;
8 sets; One set every 3 min for 24 min
Odd; Row 350m + 10x Burpee Box Jump Over [24/20"]
Even; 50/100 Double Unders + 15x KB Swings heavy

Us against the world

Living a healthy lifestyle should, in theory, be one of the easiest things for us to do.

As adults this is probably the only area of our lives that we have complete control over. We choose what and when we eat. We choose when we go to sleep and when we wake up. We choose if, where, how, and when we exercise. RIGHT?

All too often I hear and see people giving control of their lives to inanimate objects in the world around them.
That is crazy!

What about you, are you in control?

Take this little quiz to find out:

  1. Think of a goal you have set for yourself.
    • It can be anything, saving money, losing weight....Anything!
  2. Now, think, what did you do today to help achieve this goal?
  3. Did you do anything today to work against your goal?
    • If you did, ask yourself why? Continue to ask why until you find the true reason.

Depending on your answers to the above quiz you should be able to see who or what is in control of you. If your goal is saving money, did you make your coffee at home or did you stop and buy some at Starbucks? Why did you stop? Because you didn't have time to make it. Why didn't you have time? Because you slept too late. Why did you sleep to late? Because you went to bed too late. Why did you go to bed too late? Because you were up watching...... AH HA! The tv has control over you!

Take back control! Be a stronger person in your world!


Tara, strong and in control!

Workout of the Day




A1. Push Press x5 w/1 second hold overhead, working up in weight, rest 30 seconds

A2. Double Under Practice for 30 seconds, rest 60 seconds


B. 3 rounds, 1 min per station, rest 1 min after all 3 stations are complete

Score is total reps combined.

  1. DB Push Press

  2. Sit Ups

  3. Row for Cal





A1. 2x Clean Extension + 1x Power Clean

A2. Muscle Up x3-5 reps (work at hardest possible progression)


B. For time; With a 22 min cap;

Run 800m + 30x CtB Pull ups +20x Power Clean [135/95] + 15x Ring Dips + 20x Power Clean [135/95]+ 30x CtB Pull Ups +800m run



You're Only as Strong as your Weakest Link

I'm sure you have heard this statement in some shape or form, but what exactly does it mean and how does it help you? Let me explain! Your body is a mechanism built with complex systems that rely on each other for optimal operation (movement). These sub systems make up the body's kinetic chain, a continuum of muscle and joint function. Just like any machine, if one system or "link" is not working properly, then it affects the other systems causing breakdown in machine operation.

Kinetic Chain

With the kinetic chain being such a complex system with countless functions, the integrity and efficiency of this system can easily be compromised by both internal and external factors. Injury, poor posture, and muscular imbalance are only a few ailments that affect this system. Although these are separate deficiencies, they each may play a leading role in the development of one another so it is vital to address them as an inclusive entity.

CrossFit is a great avenue for people to get active and challenge their fitness. It also is a sport in itself. The competitive nature of some CrossFit training mainly emphasizes aerobic capacity, strength, and strength endurance with little to no individuality. With every human body being unique with different needs and weaknesses, it is important to address these issues outside of the group fitness arena in order to improve and optimize performance.

Relying solely on the Health or Performance program to correct any muscular or joint dysfunction is a hit or miss approach. This is because these programs are general templates to improve your strength, endurance, and power attributes. In order to maximize those attributes you have to work on things that may be limiting you as an individual/athlete. For example, one may discover they have Upper-Crossed Syndrome, a postural dysfunction that originates from long periods of sitting or bad posture habits causing tight traps/tight pectorals/Weak Rhomboids/weak cervical flexors. Click here for more info.  This dysfunction needs to be addressed!

Do your Homework!

Following through with "homework" or assigned exercises from your primary coach is important. Whether you know your individual issues or not, your body is going to adapt to whatever stress you put it through. If this stress is not systematic, more often than not, this can lead to plateau or overuse injuries.

So the revised statement should read: "the human body functions as good as its weakest link." Therefore, a training program only works as good as correcting those weak links. The ability to identify an individual's muscle dysfunctions or imbalances prior to implementing a training program can be argued as the most important feature of a training program. Doing this in a pre-training assessment allows for observations to be made based on movement patterns and muscle functionality to dictate any structural problems that need to be addressed when designing a progressive training routine.

Let's Get Strong!

With the Strength Program being another general template for enhancing and focusing on strength and muscle growth, the precursor for participants in the program will undergo a kinetic chain assessment to identify any dysfunction or weakness. This information will be used for assigned specific "Weakness to Strength" progressions throughout the 9 week program to address and not only correct those dysfunctions but transform them into assisting factors in your overall strength!  To learn more about the Strength Program CLICK HERE!!!!


Here is a good picture of how your body should be operating. Striving to achieve mobility or stability at the joints and the muscles surrounding them will ensure for proper kinetic chain function.


Workout of the Day


Deadlift; 4x8; 2020, rest 90-120
5 rounds; rest 1 min after each set; 90% effort 
200m run + 10x KB Swings + 5x Slam Ball



A. Front Squat Build to a heavy set of 3

Bx4; On Set every 2 min; OH Press Complex;
1x Strict Press, 2x Push Press, 3x Push Jerk;
Rest 90 seconds after each set

3 rounds for time
10x Front Squat [115/75]
10x Shoulder to Overhead
10x Toes to Bar

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CrossFit Journal

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CrossFit Journal: The Performance-Based Lifestyle Resource

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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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