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CrossFit Gainesville- School Of Elite Fitness

The Voice in your Head

Oh wait, that wasn’t a voice in your head, it was your coach enticing you to row faster and push just a little bit harder.  After praising a member for her first-class row time on Tuesday’s performance workout, I received the following feedback, “it is because you were watching me.”   I thought, huh, it is true, we usually push harder when others are watching.
As coaches, it is our charge to instruct, lead, and motivate.  However, you won’t always have a coach right next you in life.  We need to imagine and create an internal coach too. This internal coach has a voice that only exists in our heads.  This voice reminds you why you are putting yourself through such a tough workout, that you can push harder, and that the end results are worth the temporary sacrifice. 
Don’t worry, your CFG coaches will always be watching and pushing you.  Even once we have mastered our inner coach, we still need regular external motivation and encouragement.
The next time you think about easing up in a workout or at work because it is uncomfortable, summon your inner-coach and push just a little bit harder.  The results and your satisfaction will be that much greater for it.  
Molly Thompson killing her row

Workout of the Day

All Classes:
Skill: Snatch Extension. Snatch High-pull 1.1 X 5 sets, 1-2 min


10 min @ moderate effort

3 wall climbs
200 m run

--rest 3 min--

10 min @ moderate effort

20 alternating super-man planks
200 m run

 The Professional Coach Development Program Is Here!

We're excited to announce an opportunity for you to learn along working professional coaches in the industry! Enrolling yourself in the PCD program means you will become a student coach exploring the knowledge, skills, and behaviors that are necessary to lead athletes to their goals. This course has benefits for experienced athletes looking to find advantages only found looking through the eyes of a coach and for people interested in entering the coaching industry, but lack the experience or know how to get started.

This is a special program that we've put all of our heart and passion into teaching the powerful lessons we've learned over the years. So, please take time to consider a friend or family member that would be a great fit for our program. We've dedicated 8 spots for enrollment and they will most definitely fill up fast.

We're excited for the opportunity and look forward to sharing our passion for fitness with those of you joining us for the Professional Coach Development Program!

The PCD's Goal is:

To provide application of strength and conditioning knowledge in a live athletic environment for those who share a passion for coaching and wish to develop communication, relationship building, decision making, leadership development, career planning, work life balance, and negotiation skills in the fitness industry.

After completing this three month course, students will be able to confidently:
• Motivate and develop successful athletes and gym communities.
• Communicate, function and succeed with client athletes in a fun and professional setting
• Demonstrate and effectively teach exercise movements in a group class setting
• Effectively teach the science and application behind workout program design
• Lead a successful strength and conditioning class
• Learn professional skills that last a lifetime

If you're interested in learning if the PCD program is right for you, attend our free information huddle on Tonight from 6-7pm!  Register here!

Jessica all smiles after her workout!

Workout of the Day


A1. Front Rack BB Split Squat @ 30X1, 4-5 reps x 3 sets, 1:30 min
A2. Strict supinated Pull-Up cluster, 1.1.1 x 3 sets, 60 sec
(Use partner for assistance, not bands)
B. Toes to Bar, AMRAP x 3 sets, 60 sec
3 x 1000m Row @ 75% effort, 3 min


MAP Mulit (3:3-5:5)

4 minutes @ 90% effort:
4 TnG Power Snatch (95/65)
25 Double Unders
-- rest 2 min
4 minutes @ 90% effort:
Burpee Box Jumps (24/20)
-- rest 2 min
4 minutes @ 90% effort:
-- rest 6 minutes


VARIETY – yet another way to healthify your diet

I cannot stress this one enough. Some think that if they want to eat healthy they must stick

to chicken breast and broccoli. I instead encourage you to try all types of proteins (meat—

especially grass fed animals and wild fish, but also tofu, and legumes), supergrains (quinoa,

amaranth, kamut), and some amazing exotic fruits and vegetables (crispy Asian pears are

delectable). If you're following the paleo diet or are sensitive to gluten you will have to be a bit

selective, but should and can still rely on various sources of nutrients within your diet's limits.

Variety assures that your body gets an adequate supply of necessary nutrients (vitamins,

minerals, fiber) without having to rely on extra supplements. It provides strong protection against

chronic diseases and allows your body to function at its best. One easy rule of thumb to follow:

the more colors you can fit into your weekly meals the better. Colors (provided they are natural)

= nutrients (and delicious flavors).

Of course, quality is just as important. So for those of you who like hard facts—check out the

ANDI (aggregate nutrient density index), which lists foods as calculated by nutrients/calorie and

can serve as a nice list to get you started. For those who prefer something less quantitative, just

know that colorful vegetables and herbs are crushing the index. And GREEN appears to be the

color of choice


Erik building single leg strength on Russian Step-ups!

Workout of the Day


Bend/Push+MAP Sets

A1. Deadlift cluster, 1.1.1 x 3 sets, 2 min
A2. Seated DB Press @ 20X1, 4-5 reps x 3 sets, 2 min
5 sets @ 75-80% aerobic effort:
7 TnG DL's (115/85)
Run 200m
7 Lateral Bar Burpees
rest 1:30 min b/t sets


LEnd 1 (90-120 sec)

5 sets @ high effort:
10 Pull-UPs
10 Burpees
200m Row
rest 6 minutes b/t sets

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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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