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CrossFit Gainesville- School Of Elite Fitness

Would you put low octane fuel in your Ferrarie?


No!!! Because you want to take care of it and keep it running smoothly. Treat your body like a Ferrarie and fill up with high quality fuel.  

Our bodies demand to be fed in order to function and produce energy.  The reality of our busy lives often means we can't have whole foods throughout the entire day.

So, I've been spending a little more time reading and reaching out to the companies that provide nutritional supplements. The more I read, the more I started to get excited about some of Stronger Healthier Faster's products.  I don't want to get long-winded here, so I'll focus on just one product today: SFH Fuel.

Here are the basics about what, how, who, when on Fuel.

What: Pure Whey + Coconut MCTs (Medium Chain Triglycerides) + Apple Pectin Powder

How it works: Fuel drives energy, helps build lean muscle, and increases satiety.

The magic in this product is in the MCT's. MCT's give you a great energy boost and leave you feeling full longer! Here is how:

According to a recent article published by the NYU Langone Medical Center, MCTs are fats that are easily digested. Most fats are broken down in the intestine, processed and then transported in the blood. But, your body absorbs MCT's intact and the can be used directly for energy.


Every body can benefit from SFH Fuel. It is safe for pregnant and nursing mothers too!

When: Anytime you need some energy, but don't have healthy whole-food options! For example if you workout in the morning and don't have time or like to eat before a workout or if you have a gap between meals and your evening workout, Fuel can help give you the energy you need to optimize your performance.

It is also great as a snack between meals.

Up with the sun, Erin and Stefan getting their AM workout started!  

Workout of the Day


Ax4. Hang Power Snatch Tech x4

B1. RDL x8; 2020, r; 30 sec
B2. DB Bench Press x10; 31x1, rest 1 min

C. 21-15-9, reps for time
KB Swings [russian or overhead]



10 min Alt EMOM; 
A1. Front Squat x3; working up in weight
A2. Dips x5 (strict)
B. 5 min on, 2 min off x3 sets
5x DB Push Press [challenging, but should be unbroken]
5x Box Jumps + Step Down
8x Front Squat [from ground] @40% of heaviest A
50m Farmers Walk
Shuttle Run x5 [5m out, 5m back] + 5x Dips


Earlier this week, Nicole mentioned that one WLC task was to list three things that you are grateful for each day. With Thanksgiving next week, I thought I would express my gratitude to the CFG community!

Here are my top three:

1. Dedicated Members: I have never been surrounded by a group of people more dedicated to improving their health. Despite setbacks, aches, minor pains, and other life challenges, you all keep coming in and working hard. Each time you make a change, improve, and get excited about your fitness, you inspire me and make this a very rewarding vocation.

2. Involved Community: You guys run races, encourage your fellow CFGers to take on new challenges and support our efforts to bring the community together. I can't thank you all enough for your continued support!

3. A Kick- Ass Team: Sometimes I can't contain my excitement for the professional and fantabulous staff we have and new coaches stepping up. Their passion, hard work, and enthusiasm make this an exciting place to be!!

We hope you will join us next Tuesday at 6pm for a fun Thanksgiving WOD! We will even "say Grace"... hint hint.

Lisa and Andy Ingram come out to support just about every event we do at CFG!  

Workout of the Day


A. Front Squat x5-7 reps; 21x1, rest 90 sec after each
B. 3 min on, 1 min off x4 sets
1&3: 7x KB Front Squat + 50m uneven farmers walk [25m r/25mL]
2&4: 7x DB/KB Push Press + 7x DB/KB Overhead Walking Lunge [just holding the object overhead]


A. Handstand work, 5 min-10 min
work on positioning - against wall, or freestanding
Bx5; Deadlift x5 reps; touch & go - rest 2 min after every set, working up in weight

10 min clock, counting down;
Row 2k, in remaining time, perform as many burpees as possible

Warming up, is it really just about body temperature?

By Danielle Bodin

As we move into winter and notice temperatures dropping, most of us will also notice our muscles getting tighter than normal and taking longer to warm up. If you are one of these people it can be very beneficial for you to come in a few minutes early and spend some time helping your body prepare for the workout to come. Knowing how to warm up properly is also useful when you are doing workouts on your own.

So, how do we warm up?

First, the 'general' portion of the warm up gets blood moving into the extremities and muscles. The general warm up is made up of 3-5 minutes of low intensity consistent moving. These movements should be low in technical difficulty to allow for safe and continuous effort. Examples include jogging, rowing, jump-roping, and biking.

Next, the 'dynamic' portion of the warm up is used to move joints through their range of motion, allowing the athlete to pass through the correct positions multiple times in an effort to stretch the related muscles. The movements in the beginning will be slower and more controlled, then gradually increasing in speed. The dynamic warm up should incorporate the upper body, lower body, and core and will be made up of 8-15 different movements. Examples include lunges (slow), inchworms (slow), bear crawls (medium), handstands (medium), burpees (fast), wall balls (fast).

Lastly, the 'specific' portion of the warm up refers to warming up the movements and energy systems that will be used in your workout. This is where you will practice technique and drills for the movements you will be doing. If you are running for your workout, you would want to do some running technique drills. If you are doing snatches, you would want to work technique from different positions, gradually moving into your workout. If you are going into a high intensity, high effort workout, you want to do something to mimic that effort to prepare yourself.


Katie Rubin bundled up at the Turkey Trot last year!

Workout of the Day


3 sets
A1. Run 200m 85% output, rest 30 sec [steady output each set]
A2. Barbell/DB Bent Over Row x8; 21x1, rest 30 sec [working up in weight]
A3. Tuck Hold on Parallettes; 20 seconds cumulative, rest 60 sec

B. 1 min on, 1 min off for 6 sets;
Sets 1 & 4: Jump Rope [work on double unders if possible/as pre-A skill]
Sets 2, & 5: Plank Hold - accumulate as much time as possible [elbows & toes if possible]
Sets 3 & 6: Ring Rows
Scoring is total jump rope passes/double unders, total plank hold time, and total ring rows of both sets



Ax2: 800m run, rest 3 min @85% effort
4 sets
B1. Strict Chin Up x5, rest 30 sec
B2. GHD Back Ext x10-12 reps; 1 second pause at top
5 min, Max unbroken double unders, every break = 5x KB Swing
Score is total double unders


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Phone: 352-215-8609.

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