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CrossFit Gainesville- School Of Elite Fitness

CFG Trials

We had a fantastic day this weekend working with those who participated in our CFG Trials event! This event helped athletes learn more about competitive fitness testing, as well as understand personal areas of improvement.

It is our goal to deliver more than great results in our programs! It is through our programs and events that we strive to help you learn to see fitness through all the perspectives that make it fun, challenging, rewarding, and educational.

Congratulations to Omer for participating in his first Olympic Lifting competition this weekend and representing CFG well!

Workout of the Day


A. Front Squat @ 20X1, 2 reps x 3 sets, 2 min
B1. Single Arm DB Row @ 30X1, 6/arm x 3 sets, 1 min
B2. OH Uneaven DB Carry, 100m/arm x 3 sets, 1 min
Aerobic Tester
Box Jumps (24/20)
KBS (53/35)


Snatch Mod + FSq Intense + EMOM Upper Push/Pull
A. Hang Power Snatch. Power Snatch 1.1 x 3 sets, 2 min, 5 sec on floor b/t reps
B. Front Squat @ 20X1, 3-3-3, 2 min – all tough sets
C. EMOM x 16 minutes
1st – 2-3 strict HSPU, adjust depth for difficulty
2nd – 6-8 C2B Pull-Ups

The Crew

It doesn’t take long for you to orient yourself the space and equipment at CFG.  Within weeks, members know where to find equipment, how to space out between the blue dots and red lines, and generally what to expect from class. When there is a place for everything and everything in its place, then we are able to think and work efficiently. 
We have a great facility crew that works hard every weekend organizing and wiping down the equipment, tackling the cob-webs and busting dirt in the gym.  Take a few minutes to get to know the crew!  
Noah Blakemore:  Noah trains to better his health and be ready for any physical activity life may throw at him. He loves the feeling of hard work and seeing his results in his body composition and his performance.  He was the Florida Youth State Champion in Olympic lifting and earned second place in the FHSAA 2014 state weightlifting championship.
Michelle Roca: Michelle is a 21-year-old accounting student at UF. She grew up doing ballet, playing piano, playing tennis, swimming, and practicing judo. As a child she was very artistic and dreamt of going to New World School of the Arts.  When she came to college in 2011 her sister told her to try CrossFit at which time she switched from artsy dance to a gym rat.
Brad Mitchell: Brad has been an Olympic Weightlifter since November 2013.  He is currently in the Pre-PT program at Santa Fe College, and plans to apply to the University of Florida for the Physical Therapy Graduate Program in the upcoming years.
Thank you Brad, Noah, and Michelle for making CFG shine!

Michelle Roca excited to be at CFG!

Workout of the Day

A. High Hang Snatch. OHS, 1.1 x 5 sets, 1 min
12 minutes @ 75-80% effort:
100m Sled Drag (90/45)
100 ft. Bear Crawls
-- Rest 6 min
12 minutes @ 75-80% effort:
400m Run
7-10 Thrusters (45/35)
A. Snatch cluster, 1.1, build to a heavy set
B. Front Squat @ 20X1, quickly build to a heavy single
C. 10 minutes of:
3 TnG Power Cleans (185/115)
100 Meter OH Carry

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

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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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