military training — Gator CrossFit

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

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

Real world fitness for real life scenarios

October 10, 2011 By aaron Leave a Comment

You’re alone at night, it’s dark. You hear a loud noise coming from outside. Suddenly, your dog barks as it sounds like someone is trying to break into your house. Your heart starts racing, palms sweating your senses are hightened. Within a blink of an eye, that noise you heard outside becomes your worst fear…

WILL YOU BE READY!

We hope that this situation never happens to us. But, what if it does? It’s important to have the skills necessary so you can give yourself the best shot to survive. All our members that take part in these monthly Gator CrossFit under Fire workouts can attest to now being more ready just in case. I know I am…

Will you be?

Next workout is on October 15th at the Gainesville Target Range. To inquire about participating, please contact Aaron at aaron@gatorcrossfit.com or visit Gator CrossFit under Fire webpage for videos of past workouts and to find out more information.

Just another reason why training at Gator CrossFit is Real World Fitness for Real Life Scenarios.

Today’s WOD:

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Mobility work: Shoulders for remaining time plus prone cobras 3 x 12

“I would rather have the knowledge and never have to use it versus not having the knowledge and having to us it.” – Aaron

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, group fitness classes, gyms gainesville, health and fitness, helen got your gun, military training, self defense classes, sports specific training, tactical fitness training

Gator CrossFit Games event list

September 21, 2011 By aaron Leave a Comment

Group picture after the last Gator CrossFit under Fire workout

As you have heard throughout the various announcements in the gym, we are hosting the Inagural Gator CrossFit Games on October 22nd. In conjunction with this being a competition amongst our members, this will also be a benefit for R.O.C.K organization and the American Cancer Society. To learn more, please visit our event page Gator CrossFit Games or visit the link under the event calendar to the right.

Throughout the next month, we will be programming these various events into our programming so you can brush up on your skills. Don’t worry, the event will be handicapped so beginners, intermediate and the most advanced we have ample opportunity to win their respective divisions against similarly skilled athletes.

If you are not a member and are interested in attending and participating in any of the events that do not have a star next to it, the cost is $5 per event. This fee will go to the charity. Please email Aaron at aaron@gatorcrossfit.com no later than October 14th to register.

Here are the events in no particular order:

400m run

1 mile run

Max rope climbs in 1 minute

Max Clean and Jerk in 10 minutes

Championship WOD – to be revealed before the event

100m Burpee/Tire flip

Max Height box jump

500m row

Morning chipper wod?

Participants will have the opportunity to only do a few events if they choose but will not be eligible for the overall grand prize. Please register in the gym with Mandi and confirm your attendance. Every member of Gator CrossFit should be participating unless you are out of town. This is chance to train with other members that you never get to train with and raise money for a great charity.

Today’s WOD:

Advanced: Deadlifts 3 @ 80%, 3 @ 85%, 3 @ 90% of your 1 rep max

Complete AMRAP in 15 minutes

5 Chest to bar pullups

7 Clapping pushups

10 Jumping or alternating lunges (depends on your level) total

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, gyms gainesville, health and fitness, helen get your gun, military training, tactical training

We are all about your success at Gator CrossFit

September 19, 2011 By aaron Leave a Comment

Neal, age 46, talks about his experience with Gator CrossFit under Fire and our Gator CrossFit family

If you have spent any considerable amount of time in a gym setting, you have come to see many people giving it a great effort over a long haul only to look the same and feel the same. This can be demoralizing to soul. One of the main reasons why people fail to attain their fitness goals is the fact that they don’t have the right program that will ensure their success beyond what they are doing in the gym.

See, it takes much more than just effort in the gym. It takes a well rounded program that fosters positive steps and puts you in the right position to be successful. From goal setting, attentive and personal coaching, teaching self care so you can take care of yourself in and out of the gym all the way to motivation, accountability and an energetic and fun atmosphere… that’s what it takes to reach those health and fitness goals you constantly strive to attain.

It takes hard consistent work to reach the top of the mountain. Nothing worth having comes easy. When you enter our gym, you come to realize that while we socialize and become friendly with one another, we come to get RESULTS. Our members are focused on the task at hand and understand that they WILL reach those lofty goals they have dreamed about all these year.

If you desire SUCCESS, and you want that gym setting that GUARANTEES that success… and you are willing to put forth the effort to do so, we will give you all the tools necessary so you can reach and surpass any fitness goal you can imagine.

Today’s WOD:

Handstand Holds 3 x max effort

Complete 5 rounds

2 Front Squats @ 80% of your 1 rep max

10 MB Back Tosses (20, 14)

5 L-sit pullups

Rest 2 minutes in between rounds

“Success comes by consistent repetition of great habits.” – Anonymous

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, crossfit training, gainesville, group fitness classes, gyms gainesville, health and fitness, military training, personal trainer, tactical fitness training

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

Roaming WOD tomorrow

August 26, 2011 By aaron Leave a Comment

Off-road running is challenging but fun

Tomorrow morning, Gator CrossFit takes on San Felasco running trails with a 5k. Come test your CrossFit training in a different terrain, see how your endurance holds up as well as you tackle rugged terrain. You come day in and day out into the gym, working hard to perfect your craft with various gymnastic, weight lifting and cardio exercises, it’s time to see how it all translates.

Be there at 10:00am sharp. The workout is free for Gator CrossFit members but parking is not. Bring $4 per car to park. A good pair of off-road trail shoes or cross trainers are recommended. We will have a cooler full of water for the end of the workout.

There will be no Yoga or any group class held at the gym tomorrow morning. Thanks!

Today’s WOD:

Behind the neck Split Jerks 3 x 5

Then:

Complete AMRAP in 3 minutes, rest 1 minute in between rounds for 3 total rounds

5 Ring Dips – strict

6 Pistols

5 Burpees

Accessory work: Mobility x 10 minutes

“Just do it” – Nike

Filed Under Workout of the Day Tagged With boot camp, crossfit, crossfit gainesville, gyms gainesville, health and fitness, military training, sports specific training

Prepare for the unknown

July 26, 2011 By aaron 5 Comments

Are you prepared to protect yourself and loved ones from harm’s way? With all the crazy stuff going on in the news nowadays, from the Norway massacre to the local news showing home intrusions at gun point, it’s not a stretch of the imagination to understand the need to learn self protection. We live in a world that craves power, well, there is nothing more powerful than taking control of a potentially harmful situation and SURVIVING the fight.

Gator CrossFit provides a one-of-a-kind program that is unique and the only program open to civilians within the United States. The premise is to provide you with the tools necessary for survival in case you ever need it. Now, we hope you never have to pull a gun and protect yourself, but, I myself would rather be prepared and possess the skills and never have to use it versus having to use it and not having the skills to survive.

We only get one chance to make things right and survive the fight… don’t be left a victim of circumstance. Take the steps necessary and come out on top. For more information, please visit our Tactical Fitness page. We sincerely hope you take advantage of this opportunity right in your own backyard.

Fellow TFT’ers, post your comments on today’s post about your experience with these workouts to date…

Today’s WOD:

Skill Practice – rope climb

BB Thrusters 4-4-4-2-2-2

Accessory work: MB partner tosses 3 x 10 each side

“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi

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

Mills’s Mobility class tonight

July 13, 2011 By aaron Leave a Comment

Time for some tire flips

Mills’s Mobility is kicking back up tonight starting at 7:00pm. This is a great opportunity to increase your joint flexibility, decrease tight and problematic areas and learn some self care. For those new people that have not had the fortune of taking this class, come tonight at 7:00pm and see for yourself how much better your body will feel for it. If you plan on attending, please email James at james@gatorcrossfit.com. Make it a healthy day!

Today’s WOD:

Tire flips x end of parking lot and back

Rest 5 minutes

Squat Cleans 5-5-5-5-5

“Tactics, fitness, stroke ability, adaptability, experience, and sportsmanship are all necessary for winning.” – Fred Perry

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gator crossfit, gyms gainesville, health and fitness, military training, personal trainer, personal training

Last Gator Ramp in the current location

Gator CrossFit Games event list

Roaming WOD tomorrow

Prepare for the unknown

Mills’s Mobility class tonight

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