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CrossFit Gainesville- School Of Elite Fitness

Passion and Purpose!

Over the years at CrossFit Gainesville, we've added a variety of program options as way to help more people connect with their unique health and fitness goals. You see, we understand that each of you use your fitness in unique ways and also want specific results, so it's important that those goals align with the right workout program.

Program options now include CrossFit (Health, Performance), Strength, Olympic Lifting, Personal Training and Bootcamp.

The truth is having effective workouts is only a fraction of the path to a successful program, the other part is the right coach. We believe our coaching team has the the right skills and passion to make training both fun and effective.

Coach Danielle want's to prove how powerful her Bootcamp program can be for those willing to take the first step. Check out what motivates and inspires her to deliver a life changing experience in our GetFit Bootcamp!

Workout of the Day

Health

Ax4-5
A1. Deadlift x3; 2020 tempo, rest 60-90 sec
working up to a heavy set of 3 reps, on tempo;
A2. 30 seconds double under technique practice drills.

B. Tabata at each station; rest 30 sec to rotate to the following station; [just 2 stations]
Push Ups 8x20sec on 10 sec off
30 sec transition
Sit Ups 8x20sec on 10 sec off
30 sec transition
Row for Cal 8x20sec on 10 sec off
score is total reps combined.

Performance

Clean & Jerk; full; [squat clean + Split jerk]
one rep every 90 seconds for 12 min [8 sets]
working up in weight;
50%, 60, 70, 80, 85, 90, 90+, 90+
for the 90% +, we're looking for heavy singles, but not necessarily to max.

B. 1k Row for time. [lactic/aerobic power]

Training is a Lifestyle

Have you heard the phrase:"Training is a lifestyle"? I'm sure you have if you are a member at CFG. Progress in training is an ongoing battle of how well you practice different variables of a lifestyle that correlates with your goals. For most of us these goals consist of but are not limited to: losing body fat, building muscle, and getting stronger. Depending on how well you practice the variables that assist in those goals will determine your outcome.

These variables differ from person to person but for the most part we all have similar variables or parameters that we should be following when in training. These parameters consist of but are not limited to: a healthy/effective diet, getting proper rest, addressing weaknesses, and monitoring our training. Humans as a species are very adaptable creatures. Your body and mind can adapt to any stress you put it through as long as you are consistently exposed to that stimulus.

Wahla--this is how habits form!!! Being an athlete with great habits can separate you from your peers and give you that extra edge.

Your habits are a part of your lifestyle. Recording what weight you do in class is a great habit. It keeps you involved in the program, and allows you to monitor your training for proper progression. On the other hand, sleep deprivation is a pattern of inconsistency in your sleeping habits. In order to optimize your training this habit needs to changed. Bad habits=bad results!

Everyone knows the phrase: "you are what you eat". Well this is not totally true in training especially if you carb back load!! But essentially it means you are a product of your habits, so get to getting and start making good habits!!

****************

Have some fun with your fitness outside of the gym this weekend and check out the course for the 2015 SWAMP Challenge.  The course will be "naked" so you'll have to imagine lots of AWESOME obstacles and challenges if you want to get the best picture.

The Flatwoods 5K is run just after sunrise on a natural, scenic lime rock loop road at the Austin Cary Forest. The post-race refreshments are local runner favorites, as are the amazing pine cone trophies!  If you are registered, wear your CFG t-shirt! If you are caught on camera wearing your CFG t-shirt and post it on FaceBook, we'll gift a Kill Cliff or C2O Coconut water: your choice :)

Online registration is closed, but you can register onsite for $20 on Saturday or Friday at Lloyd Clarke Sports.

Check out their FaceBook page for more info: https://www.facebook.com/events/1571056293162256/

 

Jessica Sullivan and Caroline on the run!

 

Workout of the Day

Health

'Cindy'
20 min AMRAP;
5x Pull Up
10x Push Up
15x Squats

Performance

12 min Alt EMOM;
A1. Front Squat x3 reps; 1 &1/4's;
A2. Weighted Pronated Pull-Ups [palms forward] x4-5; 30x1, working up in weight

B. For time;
Row 1k
50x Wall Ball
30x Dips

2015 Youth Combine Kids Triathlon

EVENT INFO:

Date: Sunday, April 19, 1-3 pm

Location: Westside Park

This is the most affordable, most scenic kids triathlon in Gainesvile for ages 5 through 15 and a free mini trike and run for ages 2 through 4. All participants receive a finishers medal, event t-shirt, and catered lunch from David's BBQ. They had 150 participants in their kids triathlon last year and are aiming for 200 this year.

Cost: $30 until April 10

SIGN UP NOW!!

 

Workout of the Day

Health

Ax4; 2x Hang Clean High Pull + 2x Hang Power Clean, rest 60 sec after each set

B. 3 Sets for time
200m Run
15x Russian KB Swing
20x Lemon Squeezers
Rest 1 min after each set;

Performance

A. Handstand hold/walking work; 5-10 minutes
Bx4
B1. Seated Alt Arm DB/KB Strict Press x8 each arm; working up in weight, rest 30 sec
B2. Weighted Ab-Mat Sit Ups x10-15 reps, rest 30 sec
C. 10 min AMRAP.
100m Farmers Walk
50x Double Unders

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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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