Gardens Crossfit

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Info@gardenscrossfit.com
Gardens CrossFit WOD (Workout of the Day):
Monday – Thursday
6:00-7:00am 
7:00-8:00am
9:00-10:00am
10:00-11:00am
12:00-1:00pm
3:30-4:30 -MON, WED, FRI
4:30-5:30pm
5:30-6:30pm (*except Wednesday Olympic Lifting)
6:30-7:30pm

Friday - 
6:00-7:00am 
7:00-8:00am
9:00-10:00am
10:00-11:00am
12:00-1:00pm
3:30-4:30pm
4:30-5:30pm
5:30-6:30pm

Saturday 
10:00-11:00am

Olympic Weightlifting
Wednesdays @5:30pm
Saturdays @8:30am

CrossFit Kids
Tuesday & Thursday 
3:45-4:30pm

Foundations
Tuesday & Thursday- 2 Weeks (4 Sessions)
7:30-8:30pm
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561-630-3118
CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

Recipe of the Week!

by GCF on 12/18/14

Roasted Cranberry Chicken Salad

Maybe we're a little late on the cranberries since Thanksgiving has come and gone. Then again maybe we're not because I bet some of you will enjoy some cranberries for Christmas dinner and/or Chanukah!

This recipe might take you more than 20 minutes to prepare but it is well worth it. 


What You Shall Need:

For The Roasted Cranberries:
2 cups of rinsed, fresh cranberries
2 tsp of maple syrup
Juice of 1/2 a lemon
Pinch of salt

For The Chicken Salad:
Fat of choice
2 cloves of garlic, finely minced
1 large onion, finely minced
4 boneless, skinless chicken breasts, about 3 lbs.
Roasted Cranberries ( See recipe below!)
1-2 batches paleo mayo (tons of different recipes you can find on Dr. Google)
1 large apple, diced
2 small stalks of celery , diced
1 tbsp. apple cider vinegar
1 tbsp dried basil
2 tsp each of cumin and dried oregano
Salt and Pepper

How To Roast The Cranberries:
1. Preheat oven 350F
2. Place all of your ingredients into a small mixing bowl.
3. Mix it all up well and place it onto a small aluminum foil or parchment paper lined baking sheet
4. Roast 10-12 minutes, or until your cranberries have started to burst and cook through.
5. Let them cool and add to the salad.


What You Shall Do:
1. As them cranberries are roasting start to do everything else! When they're done simply set them off to the side.
2. In a large skillet, add some coconut oil or fat of your choice and add in garlic and onion. Cook for about 2-3 minutes.
3. Add the cut chicken to the skillet and sprinkle some salt and pepper. 
4.Dice apple and celery while chicken is cooking
5. When chicken is done cooking allow it to cool of a few minutes then add it to a large bowl with mayo, seasonings, diced vegetables and roasted cranberries.
6. Mix very well and serve! The above amount will serve about 3-4 people. 

Recipe adapted from Paleo Grubs

WOD 141218

by GCF on 12/17/14

Skill session:
3x3-5 Muscle-up Negatives
4 Minutes - :05sec ON/:05sec OFF Push-up Holds
3x8 Reverse Back Rack Lunge Steps 

Then,
For time
21, 15, 9
Pull-up (C2B)
Push Press (115/75)

"Life comes from physical survival; but the good life comes from what we care about." -Rollo May






WOD 141217

by GCF on 12/16/14

GCF athletes: who wants a 6am or 7am WOD on Christmas Eve (Wednesday, Dec 24th)? Let us know, thanks!

For time:
3rds - 1 Minute rest between rounds
15 DL (275/185)
15 Box Jump (30/24)
Rest 3 Minutes
3rds
30 KB Sit-ups
Run 400m
Row 500m
Rest 3 Minutes
30, 20, 10
RKB Swing (Heavier than usual)
Double Under

"Nothing will work unless you do." -Maya Angelou

WOD 141216

by GCF on 12/15/14

5rds NFT
3 OHSQ (tempo)
5-8 Strict Pull-ups (tempo)

Then,
For time
10, 8, 6, 4, 2 - Thruster (135/95)
Run 200m after each set

"We should not moor a ship with one anchor, or our life with one hope." -Epictetus


WOD 141212

by GCF on 12/11/14

BSQ 3x3 @80%+

Then,
For time
1K Row
30 HPCL (115/75+)
50 Wall Ball (20/16)

"Between saying and doing, many a pair of shoes is worn out." -Iris Murdoch


GCF Hoodies

by GCF on 12/11/14

If you ordered a hoodie... we have our final cost, $49. 
Cash, check or let us know to charge your account. 
Please make payment soon, the quicker, the faster we get them! Thank you!!! :)

WOD 141211

by GCF on 12/10/14

4rds NFT
Max Handstand Hold/Walk
15 Hollow Rocks
5 Wall Walks

Then,
For time
21, 15, 9
T2B
Box Jump Over (30/24)

"The creation of a thousand forests is in one acorn." -Ralph Waldo Emerson


WOD 141210

by GCF on 12/09/14

"The Chief"
5rds - 3min AMRAP/1min rest
3 PCL (135/95)
6 Push-ups
9 ASQ

"He who has health, has hope; and he who has hope, has everything." -Thomas Carlyle


WOD 141209

by GCF on 12/08/14

EMOTM 12
3 HPSN (115/75+)
6 C2B

Then,
6x400m Run (:90sec rest between)

"The sea, once it casts its spell, holds one in its net of wonder forever." -Jacques Yves Cousteau


WOD 141208

by GCF on 12/07/14

***Don't forget to pre-order your GCF hoodie (ladies)!
GCF Holiday Party - Friday, December 19th @6:30pm
Last week to collect your stuff from the lost & found too!

DL 5x3 (tempo)
*Alternate w/20 banded good mornings

Then,
AMRAP 10
5 FSQ (155/105)
10 Burpees over the bar
"Your big opportunity may be right where you are now." -Napoleon Hill



Good luck!

by GCF on 12/05/14

Best of luck this weekend to Emily V. & Coach Nick!!! 
Emily is competing in her first RX competition in 
Miami for "Iron Eve"! 
And Coach Nick will be at the "Zombie WODs" in Orlando! 
If you're in these areas, check them out and show your support! 
Kick some butt guys! 

WOD 141205

by GCF on 12/04/14

Please check the lost and found box, it's getting full and we'll be emptying it very soon!

FSQ 7x5 (tempo)

Then,
For time
2rds:
15 Hollow Rocks
15 T2B
Into 50 CL (95/65)

"Love is like the measles; we all have to go through it." -Jerome K. Jerome


Recipe of the Week!

by GCF on 12/04/14

Curried Cauliflower Soup



Do I love cauliflower? Nowadays yes, but I used to despise this mighty cruciferous vegetable. Of course that was back in the day when my diet consisted of pizza, Fruity Pebbles, Cherry Coke and the like. 

Fast forward a decade, a few degrees later and some general knowledge about nutrition and the human body. Now I have a go at this gem on the regular. Whether it is simply steamed cauliflower or dijon roasted hazelnut cauliflower, this nutrient-packed vegetable has got it going on. At least for me. 

And hopefully you, too!

Cauliflower is cheap, versatile and filling. It is packed full of antioxidants including vitamin C and many others not commonly found in vegetables including caffeic acid, cinnamic acid, ferulic acid and quercetin. 

Cauliflower is a tremendous source of vitamin K which is a hallmark anti-inflammatory nutrient as it is a direct regulator of our inflammatory response. 

Make it part of your diet today!

What You Shall Need:

2 tbsp. olive oil
1 onion, chopped
1 head of cauliflower, cut into florets. Use the stems
1/2 tsp coriander
1 1/2 tsp. cumin
1 cup full-fat coconut milk
1/4 cup roasted cashews
2 tbsp. fresh parsley, finely chopped
Salt and pepper, to taste

What You Shall Do:

1. Preheat the oven to 375 degrees F. Spread out the onion and cauliflower in a single layer on a baking sheet. Roast for about 10-15 minutes or until golden brown. 
2. Place the cauliflower and onions in a large pot and add the chicken stock. Stir in the coriander, turmeric, cumin, and a pinch of salt. Bring to a boil and let boil for 5 minutes. Remove from heat. 
3. Using a hand held mixer/blender, puree ingredients in the pot until smooth. Or, alternatively transfer to a blender. Stir in the coconut milk and warm the soup to serve. Taste to adjust seasonings as necessary. Served with roasted cashews and top with fresh parsley. 

This would pair well with any meat dish. Seafood and lamb in particular. Enjoy!




WOD 141204

by GCF on 12/03/14

Didn't get a women's GCF hoodie? Pre-order yours now! Let us know your size, the more we order the cheaper!

Push Press 4x2 (tempo)
*Perform max set after - details in class.

Then,
AMRAP 7
7 Push-ups
7 Box Jumps (30/24)

"Judge a man by his questions rather than his answers." -Voltaire


Help Wanted!

by GCF on 12/03/14

GCF needs to expand it's family! We need a part time desk person for 3 nights a week and some Saturday mornings. Responsibilities include answering the phone, computer work, greeting people, selling products, and light cleaning. Competitive pay, great work environment, plus a free gym membership. Please email us with your information and qualifications at info@gardenscrossfit.com.

GCF Hoodies

by GCF on 12/03/14

GCF ladies, who wants a hoodie?! 
We're bringing them back! 
The more we order, the cheaper they are. 
Heather-gray color, logo on the back, Gardens CrossFit on the front, zip up and super soft! 
These will be a preorder ONLY, you must let us know before we order and what size. And they make great gifts!
(Price anywhere between $46.50-55, the more we order the cheaper)

WOD 141203

by GCF on 12/02/14

It's Wompin' time...
3rds for time
Run 800m
200m Farmer Carry (uneven)
30 Pull-ups

"An animal's eyes have the power to speak a great language." -Martin Buber



WOD 141202

by GCF on 12/01/14

OHSQ 10x1 (tempo)

Then,
5rds - :15/:45
Thruster (115/75)
RKB Swings (heavy)
Burpees

"Sometimes a concept is baffling not because it is profound but because it is wrong." -E. O. Wilson


WOD 141201

by GCF on 11/30/14

10 sets - rest as needed between sets
1 CL Pull + 1 PCL + 1 HPCL

Then,
3rds for time
50 Double Unders
15 HPSN (115/75)

"Deep in their roots, all flowers keep the light." -Theodore Roethke


WOD 141128

by GCF on 11/27/14

9am Thanksgiving Overload WOD!
"Whitten"
5rds for time
22 AKB Swings (70/53)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wall Balls (20/14)

"The most important thing about Spaceship Earth - an instruction book didn't come with it." -R. Buckminster Fuller 


"Physical strength is the most important thing in life. This is true whether we want it to be or not.."
- Coach Rip