Tag Archives: tactical fitness training

Intro to Unarmed Self Defense

These classes are NOT intended to teach you martial arts. They are, however, designed to teach you how to adapt and react to unarmed threats and/or weapons-bearing attacks.These classes will teach you what you NEED to know to survive.Course Structure: Whenever possible, our hand-to-hand courses are taught in various locations outside the classroom. We want to prepare you for real-life situations in real-life environments. Upon completion of this course you will have the confidence and ability to survive in the most dangerous situations faced in the real world. This course includes extreme fighting at close quarters. This class is our “down and dirty” fight-to-survive course. It is an aggressive and dynamic class that covers brutal tactics to help you survive. This course is designed for the individual person who wishes to have a basic understanding of how to react to threats. The class includes defense...

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Time for another Gator CrossFit under Fire workout

It’s that time of the month again, no, not that friendly (or not so friendly reminder) that we are all so accustomed to.  Gator CrossFit under Fire revs back up with another action packed workout combining our CrossFit workout with shooting firearms at Gainesville Target Range.  This will start approximately at 9:00am.  If you are interested in seeing your fellow Gator CrossFit athletes in action, come by the target range between 9-12. As for tomorrow’s schedule, there will be no yoga.  The group class will be from 10-11am and Open gym will be from 11-12pm.  Hope to see you in the gym. Sunday, there will be Open gym from 4-6pm. Today’s WOD: Skill Practice: Handstand holds – max time x 3 attempts Bench Press – find 5 RM Then: Complete 3 rounds for time 500m row 15 Alternating front loaded BB lunges (95, 65) 15...

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Are you recovering from your workouts?

How was your weekend? Were you able to rest and recover from a tough week at Gator CrossFit last week? With Mandi’s yoga class, mobility exercises learned from class and foam rollers allow you to work out some soreness and tight areas.  It’s important to incorporate these particulars into your routine.  As you continue to push towards increasing your strength and overall fitness levels, make note of what your body needs, speak with your trainers to get some advice on what to focus on and take the time actually do those necessary things… you will be on your way towards a healthy, fit and stronger person.  Train hard, train smart! Today’s WOD: Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 5 lbs to last workout) Rest 5 minutes Complete 5 rounds 15 KB Swings – (53, 35) 10 Toes to bar 50...

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Come inside and take a tour of our facility

Come inside, take a tour of our Gator Fitness and Training Facility.  With over 2,000 sq. feet of air conditioned wide open space, this is the best place to train CrossFit in Gainesville.  Once done with  your tour, put your information in the box to the right so you can come in for your two FREE workouts with us.  Hope to see you soon! As for this Saturday, there will be yoga at 9:00am followed by the daily WOD at 10:00am and open gym from 11:00-12:30pm. Today’s WOD: Skill work/warmup –  deadhang pullups 5-5-5 Then: Workout of the Month Karabel Complete 10 rounds for time 3 Power Snatches (135, 95) 15 Wall Ball (20, 14) Accessory work: Shoulder and hip mobility x 10 minutes “No act of kindness, however small, is ever wasted.” -Aesop    ...

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You can pull down a tree as well…

This is a transcript from Vince, above and on the left: Life doesn’t give warning of what may lie ahead around the bend in the road, It’s critical to train your body and mind for the future, whatever it may bring… Sunday didn’t tell me that I’d have to help pull a tree out of the ground, But I was prepared, mind body and soul… Gator CrossFit… Train for life! Today’s WOD: Deadlifts – find 5 rep max Pullups – 3 x max reps (rest 3 minutes in between each set) Rest 5 minutes At this point, either go into mobility for 10 minutes or Lizzy 12,9,6,3 reps of Power Cleans (185, 135) Ring Dips Accessory work: Planks – multi-directional x 2 cycles “Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson...

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Time to put some solid numbers up on the board

I’ve been hearing some clamoring lately from the members during one of our strength training days.  The fact that pushing some weight and getting stronger appeals to the masses of members is a great thing.  We are now entering a phase in the training where strength takes hold of our programming.  You will see wod’s everyday include some form of strength component.  There will be days in succession where a particular lift will be followed by the same exact lift.  We know that most people do not come every day, so we need to ensure your participation in every type of movement.  If you do come everyday, well, that’s all part of the training… Let’s not sacrifice range of motion and flexibility for weight during a lift.  Build the right movement patterns and foundations during each movement and you will gain significant growth in that...

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