Last Gator Ramp in the current location

April 11, 2012 By aaron Leave a Comment
Keith preparing for duty by training with a Gas mask during his mile run yesterday

Keith preparing for duty by training with a Gas mask during his mile run yesterday

As we wind down our last few weeks at the old location, we bring in a final Gator Ramp starting next week.  To say thank you for all the great Gator Ramps that have gone on over the past year, we are running one last Special.  For just $99 (regular $149), join the Gator Ramp that starts next Monday, April 16th.  To learn more about our Gator Ramp – Intro to CrossFit – class and to purchase the Special Deal, Please visit the Gator Ramp page.

We look forward to seeing a few new faces in the gym.

Today’s WOD:

Strength

Deadlifts 5 x 1

Pullups 3 x 3

Accessory:Low abdominal holds at 6 inch mark – 2 minutes total off of a running clock

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, gainesville target range, gyms gainesville, military training, personal trainer gainesville

Gator CrossFit under Fire back in action

January 16, 2012 By aaron Leave a Comment

Scot, Marine, shoots from his knees during the last workout

Though most of us see living in Gainesville as a safe alternative to some of the rougher cities around, we are not immune to violence.  Just last week, there was a home invasion around the corner from one of my friends.  The victim was an older gentlemen that was beaten and later ended up dying.  Fortunately, they caught the intruders but the damage had been done.

What if this was your house?

Are you ready for that one time where you would need to protect yourself and your loved ones from harms way?  We hope to never have to use it, but it’s better to be prepared and not have to use it versus not having the knowledge…

This Saturday, a large group of fellow Gainesville citizens, law enforcement officers and military take to Gainesville Target Range to combine CrossFit workout while shooting under duress.  To see some of our past workouts, visit the Gator CrossFit under Fire webpage.  This is open to the general public, all Gator CrossFit and GTR members.  Contact Aaron at aaron@gatorcrossfit.com to reserve your spot.

Today’s WOD:

Skill: Overhead Squat

Then: Complete 4 rounds for time

Hang Squat Cleans x 10

200m sprint

50m Overhead walking lunge (45, 25)

Accessory work: Mobility

Filed Under Workout of the Day Tagged With crossfit gainesville, defensive tactics, fitness trainer, gainesville target range, gyms gainesville

Diversify your training program with functional fitness

November 15, 2011 By aaron Leave a Comment

Mandi carrying Becky during the Firemans carry part of Gator CrossFit under Fire last Saturday

Do you want to be functionally strong in your everyday life? Perhaps doing some Fireman carries with another person will do the trick.  We are all about functional fitness at Gator CrossFit, preparing you for the rigors of everyday life.  Diversifying your training program to include functional fitness will greatly enhance your overall health and well being.  Take a look at this archived article to find out how to implement some diversity in your workout schedule… Diversify your workouts

Today’s WOD:

Complete for time

Complete 21-15-9

BB Thrusters

and 9-15-21

Burpees

with a 200m sprint in between each round

Then: Deadhang pullups 3 x 1

Accessory work: Core sequence x 4 min

“Motivation will almost always beat mere talent.” -Norman R. Augustine

 

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, gainesville target range, gyms gainesville, military combative

Happy Veterans Day

November 11, 2011 By aaron Leave a Comment

Scot , Marine and Arthur, Former Army, swinging the big boy 2 pood Kettlbell Day during Heavy Helen

We would like to give a big Thank You to all our Veterans our there.  We have had the privilege of working with several Veterans through the year and we are honored to be a part in making it easier for each one of them when it comes to their job.  Today’s workout is a CrossFit main site workout from a few days past and is a tribute to a fallen soldier overseas.

We have had several questions as to if there will be normal group class tomorrow at the gym, the answer is yes, at 9:30…

There will be a large group of us over at the target range starting at 10:00am as we tackle another Gator CrossFit under Fire workout.  If you are military and are wanting to get Real Life training, this is the best opportunity for you in Gainesville.

Today’s WOD: White

Complete 5 rounds for time

3 Rope Ascents

10 Toes to bar

21 Overhead walking lunge step (45, 25)

400m run

“This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, firearms training, fitness trainer, fitness training, gainesville target range, gyms gainesville, personal trainer

Gator CrossFit under Fire this Saturday

November 8, 2011 By aaron Leave a Comment

Do you possess the mental and physical abilities to protect yourself in case harm comes your way? This world we live in is filled with people that are not so nice.  Preparing yourself to protect your family and loved ones if that fateful day comes around is essential.  I would for one rather have the skills and never have to use them versus not having the skills and having to use it.  Come out this Saturday and participate in a combination workout involving functional movements performed at high intensity, with heart rate elevated so you can shoot while stressed and fatigued… a great way to prepare for Real Life Scenarios.

For more information, please visit the Gator CrossFit under Fire page

Today’s WOD:

Back Squat 3 x 5 (add 5lbs from previous workout)

WOD:

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, defense tactics, firearms training, fitness trainer, fitness training, gainesville target range, gyms gainesville, helen get your gun, personal trainer

Gator CrossFit under Fire brings Self Protection to another level

September 6, 2011 By aaron 2 Comments

I heard a story the other day that there was a local home invasion towards the beginning of this year. Read that article here.  Upon entering the house, the perp had a rude greeting… that is the home owner pointing a gun directly in the head of the invader.  What would have happened if it was the other way around?  Not a good situation.

Day in and day out, we hear on the local news of some home invasion, something stupid that gets our attention.  It gets our attention because it sounds so close to home.  As if something like that could happen to me, but would if you were in the story from above?  What will happen if that day comes where somebody pulls a firearm on you?  Being prepared to fight the fight and come out on top is essential to survival. Learning Self Protection with firearms training and fitness is key!

Gator CrossFit provides the local and surrounding community a One of a Kind workout that combines high intense CrossFit programming, the best in Gainesville, along with Gainesville Target Range, to better prepare it’s citizens of Alachua County and beyond those very tools for survival.

Take a look at the video above to see our latest workout that took place in August.  If you are interested in participating in one of these workout, they take place on the 3rd Saturday of each month.  Although preferred to be a member of Gator CrossFit and Gainesville Target Range to better sharpen your skills with improving your health and fitness with the best CrossFit training program in Gainesville, FL and the most complete target range in North Central Florida… you do not need to be a member.  Contact Aaron at aaron@gatorcrossfit.com for more information on how to participate in an upcoming workout.

To your health!

Today’s WOD:

Gymnastics x 10 minutes – warmup

Deadlifts – find your 5 RM

Supine Ring Rows – 3 sets of max reps (rest 2 minutes)

Tabata Running Sprints x 8 (20 on/10 off)

“Clear your mind of can’t.” -Samuel Johnson

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, gainesville, gainesville target range, group fitness classes, gyms gainesville, health and fitness, helen got your gun, military training, tactical fitness training

The Grind

June 20, 2011 By aaron Leave a Comment

Leslie, working hard on flipping a tire during the past Gator CrossFit under Fire workout

It’s your time to take part in the past Gator CrossFit under Fire workout.  Everyone at the gym today will do the same workout we did on Saturday (minus the shooting).  This was a good, tough workout that will test your mental and physical fortitute.  That is what our training is all about.  Pushing yourself past what you thought was possible makes you much stronger and more confident in your own abilities.  Enjoy!

Today’s WOD:

Complete 4 rounds for time

50ft suicides x 2

100ft Burpee tire flips

5 Clean and Jerks (95, 65)

100ft Front loaded BB walk

5 Clean and Jerks (95, 65)

“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.” – Norman Vincent Peale

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gainesville target range, group fitness classes, gyms gainesville, military training, tactical fitness training

Get ready for Real Life with Gator CrossFit under Fire

June 1, 2011 By aaron Leave a Comment

Group shot after Gun Fight Gone Bad

Gun Fight Gone Bad workout video

We know that life has it’s many obstacles, be prepared for the challenges that come with those obstacles.  Training your body and mind to understand the demands of Real Life and how to overcome these challenges, learning how to protect yourself while stressed can go a long way towards you surviving.

With our Gator CrossFit under Fire workouts as part of Tactical Fitness Training program, this will get you ready for those challenges.

Today’s WOD:

Power Cleans 1-1-1-1-1-1-1

Accessory work: KB woodchops 2 x 8

“Live as if you had no tomorrow.” – unknown

Filed Under Workout of the Day Tagged With Fight gone bad, gainesville target range, gator crossfit under fire, helen get your gun, tactical fitness, tactical fitness training

Keep it up

May 27, 2011 By aaron Leave a Comment

Taylor taking a much needed breather during Gun Fight Gone Bad

Let’s keep this train moving as we have had another great week at Gator CrossFit.  We see a lot of people moving in the right direction with attainment of numerous Health and Fitness goals.  Stay focuses and committed… keep it up!

Today’s WOD:

Complete 4 rounds of

1 Figure Eight BB Overhead walk (135, 95) – 25 feet

8 Single Arm KB Swings each arm (53, 35)

12 Box Jumps (30, 24)

“Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied.” – Charles Caleb Colton
Filed Under Workout of the Day Tagged With crossfit gainesville, Fight gone bad, gainesville target range, gyms gainesville, self defense classes, tactical fitness training

Learn to protect yourself

May 24, 2011 By aaron Leave a Comment

Christine learning how to fight off a bigger man during the Intro to Unarmed Self Defense class...

This past Saturday, we had another installment of our Intro to Unarmed Self Defense class.  With the hands-on teaching by two SWAT Officers, the participants learned techniques that will help them in the event of an attack.   We can’t stress enough the importance of learning how to protect yourself.  We hope to never use any of these techniques but learning the foundations, practicing the technique and gaining confidence will help.  The next Intro to Unarmed Self Defense class will take place in July.  Please look out for the schedule under the event section of the website to the right. 

Today’s WOD:

Complete 4 rounds for time

15 Chest to bar pullups

25 Pushups

2x Walking lunges (gym length) holding 45lb plate in arms

Accessory work: Supermans 3 x 10

“I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently.” – Ernest Hemingway
 
Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gainesville target range, group fitness classes, gyms gainesville, personal trainer, personal training, self defense classes, tactical fitness training
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