James strutting his stuff on the rope doing an L-sit rope climb

This Hero WOD is special to Gainesville.  Come pay tribute today by participating in today’s WOD as we tackle this challenging workout.  Some of you have done this one just a short while back, let’s keep it’s butt again.  Here is the story behind “Pheezy”:

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Today’s WOD:

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Italian Turkey meatballs with Cauliflower "Couscous"

Your body is a machine… what you fuel it with directly effects its ability to perform efficiently and at its highest potential.  On Saturday June 2nd at 10:30, come learn how to fuel your machine, your body.  Please confirm your attendance by Thursday May 31st via e-mail: Mandi@gatorcrossfit.com where you will also receive the notes to bring along with you.  See you there!

Today’s WOD:

Strength: Deadlifts 3 x 5

Complete 4 rounds of

1 lap run

15 KB swings

10 Hollow rocks

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.”  –Julia Child

Touch that beam... time to climb high for your success!

week, we are trying a new class schedule to see how it works in the gym.  This will allow us to easily add more evening times as we move forward in the new space.  With the many new faces in the gym joining all of our existing members, we want to be able to accommodate and offer more flexibility to everyone’s schedule.  We also plan on offer different specialty classes during the week in the near future.  Stay tuned for that.  In the meantime, please check our Online scheduler for an updated evening class schedule starting next week.  Below are the changes:

Tuesday/Thursday/Friday will now be at 5:00pm and 6:00pm start times.  This change will allow for the added later class when the demand gets there.  Thank you for your continued support as we strive to provide each one of you with the best fitness program possible for your health and fitness goals.

Today’s WOD:

Skill: High ring dips/ring holds

WOD: Complete each AMRAP in 6 minutes of

Bear Crawls – 2 lengths of gym

10 Box jumps

Rest 5 minutes

Next 6 minute AMRAP

20 Double unders

10 Alternating lunges

“Life is like a box of chocolates, you never know what you are gonna get” – Forrest Gump

The 5:00pm group class starts off by pushing some weight around

A great day yesterday as we can’t be more pleased with how everything went.  The spacious layout of the gym allowed for easy movement in and around the gym during the workout.  I participated in the 5:00pm group with about 13 others and I was amazed by the energy of the group but also the ability to do my workout without any hiccup and without bumping into anybody else… Yeah, this is going to be so much fun!

For those that did not come in yesterday, we’ll see you soon.  Here are the directions in case you don’t know where you are going.

New gym map

Make it a great day!

Today’s WOD:

Skill: Rope Climb

WOD: Squat Clean 7 x 1

Accessory: BB Oblique Twists 3 x 12

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” – Unknown

Your new digs...

The time has finally come for the open of your new home!  Gator Fitness and Training is now open for business.  Now, we busted our butts over the weekend to get the gym up and running so we can open the doors first thing this morning.  While we are not close to being fully functional, we aim to give you the very best we can this week as we get the new gym all figured out.

Just like for you figuring out how to move around the whole gym, we are in the same boat as you.  We will have to learn this thing together. There will be a few things that will take some getting used to, like the running space, prowler push and layout and functionality of the gym as a whole.  The pullup bars are also still a work in progress to get up and working properly.

Also, Please bare with us and Pardon our Dust as we continue putting the new digs together during the new week or so.  There still is a lot of work for us to do as the gym as a whole is not a finished product.  The concrete floor needs finishing, the office and massage room are not close to be complete, the shower and one of the bathrooms are still not ready for use.  There are also a handful of other areas that are not finished, but that won’t stop you from working out.

*  Due to the painting ending on Saturday, there is still a new paint smell in the air.  If you are sensitive to this, please come prepared or maybe waiting an extra day or so is better for you.

Either way, We are OPEN for Business in the New Location!  Come on in and get your train on…

Today’s WOD:

Skill: Going for a run

Complete 5 rounds for time

14 Calories on rower

14 Burpees

14 Push Jerks (75, 45)

14 Situps

“The stronger you are, the better you feel” – Anonymous

Today’s WOD: Enjoy Mother’s Day for time…

Today’s WOD:

Run a 5k, bike 10 miles or go for a 1000m swim

One of the last runs at the old gym...

Over the next few days, we will post workouts each day that you can do on your own.  If you are helping us move today during the Moving WOD at 7:30am, perhaps this will be your workout.  Have a great Friday!

Today’s WOD:

Complete AMRAP in 20 minutes of

5 Jump Squats

10 Burpees

15 Situps

“The secret of getting ahead is getting started.” -Mark Twain

We have had great memories with our members such as those above, THANK YOU!

This is the last day we will all drive out to this location.  For some of you it was close; but for most of us, we’ve driven at least 15 minutes… and a special thanks to all who drove a little further to see us.  For Aaron and I, it has been quite a journey; we see moving into this new location as a new chapter in our lives.  We are so excited to bring you a more convenient, larger and better training facility.  Thanks for being such an important part of our journey.

Here is the WOD:

Come find out in the gym…

“Onward we must go” – Anonymous

It may be a wise decision to pay a little drive by over the next few days to the new location.  Get to know the streets and the various different ways that you can get into the gym.  Understand the traffic flows during different parts of the day.  Just today, I was forced to go from the corner of 8th and Newberry today as the clock said 5:52.  For those that are worried about the traffic, I had a good opportunity to test this flow and see how long it would take.  Considering that as you get towards Newberry Road that time of day, it usually backs up pretty good.  I looked to the right and as far as I could see, the traffic was backed up from that very corner of 8th and Newberry all the way towards the highway.  I promptly got into the left lane, the slowest and most backed up lane of traffic.  A few changes of the traffic light and some movement in traffic, I pulled into the new gym at 5:57… JUST IN 5 MINUTES, I fought through the busiest stretch of traffic in Gainesville during rush hour time.  Low and behold, the traffic moves!

If you are coming into Gainesville from the West side of town, Newberry will be busiest in the morning hours from 7:00-9:00am as the other parts of the time move just fine.  It will only take you less than 5 minutes from the highway on any other time of the day.

Another direction you can take is through 20th ave either coming off of 34th or from the Southwest side of town.  Here, you will find the traffic moving steady and flowing as you can then take 62nd.  This is the road that the Oaks Mall is on.  Another convenient way to get around town and still find yourself close to your new gym.

Probably the most overlooked way to get to the gym, you can come up from Archer and 75 up through where Steak and Shake is.  That will also take you up through 20th ave and to 62nd.  For the most part, this will allow you to cut through some busier times of traffic without a hitch.

Case in point, you have various options to get to Gator Fitness and Training come next Monday.  So mark your calendars and drive to the new location, not the old one… unless you want massive amounts of burpees!  C’mon, somebody will, who will it be?

Enjoy the last 2 days in the gym, don’t forget to get your PR numbers off the board today, we will be taking down the boards and will promptly be discarding them.

Today’s WOD:

Skill: Mile run for time

WOD: Mini Chief

Complete max rounds each 3 minute cycle for 3 rounds of,

3 Power Cleans (135, 95)

6 Pushups

9 Squats

“In seeking happiness for others, you find it for yourself.” -Anonymous