Gardens Crossfit

Contact Us
Gardens CrossFit WOD (Workout of the Day):
Monday – Thursday
3:30-4:30 -MON, WED, FRI
5:30-6:30pm (*except Wednesday Olympic Lifting)

Friday - 


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

CrossFit Kids
Tuesday & Thursday 

Tuesday & Thursday- 2 Weeks (4 Sessions)
Get your free Trial!
CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 150304

by GCF on 03/03/15

Strict Press 6x2

5rds for time
10 OH Lunge Steps (135/95)
15 Burpees

"Ideologies separate us. Dreams and anguish bring us together." -Eugene Ionesco

WOD 150303

by GCF on 03/02/15

CONGRATS to Eddy & Melissa on the arrival of their first baby, Lucas! Another new CrossFitter for GCF! Best wishes and rest up, we'll see you guys soon!

FSQ 8x1 @80%+ 
(2sec pause just out of the hole)

For time
10, 9. 8, 7, 6, 5, 4, 3, 2, 1
Box Jump Over (24/20)
DB Renegade Row (each arm counts)
200m Run after each round

"Joy is the simplest form of gratitude." -Karl Barth

WOD 150302

by GCF on 03/01/15

100 Thrusters for time (95/65)
*Every time you set the bar down, 
perform 10 C2B (modify as needed)
(20min cap)

Double Unders!!!
You'll find out

"Today you are you! That is truer than true! There is no one alive who is you-er than you!" -Dr. Seuss 

WOD 150227

by GCF on 02/26/15

The CrossFit Open has begun! 15.1 will be our WOD
Click HERE for details and to sign up for the Open!
15 T2B
10 DL (115/75 Rx & 85/55 Masters and Scaled)
5 SN (same bar, power or full)
Immediately into
Find your Max CL/J

"We wander for distraction, but we travel for fulfillment." -Hilaire Belloc

Recipe of the Week!

by GCF on 02/26/15

Roasted Curry Cauliflower

What You Shall Need:
1 head of cauliflower, chopped into small pieces
1/4 tsp salt, plus a pinch for the raisins and onions
4 tbsp olive oil
1 small onion, diced ( red or yellow ideally)
1/2 cup raisins
1/4 cup water
1 tsp curry powder
1 tbsp unsalted butter
Drizzle of honey (optional)

What You Shall Do:
1. Preheat oven to 450 F
2. Mix the cauliflower, about 2 tbsp of olive oil, 1/4 tsp of salt together so the cauliflower is lightly coated and then bake in an open dish for about 20 minutes, or until it starts to get tender and tops are browned. 
3. While the cauliflower is baking, place the onions, raisins, about 2 tbsp of olive oil and a pinch of salt in a frying pan on a low-medium heat. Stir very often. Let it cook slowly while raisins and onions soften.
4. Right before the cauliflower is ready to come out of the oven, place the butter, water and curry powder in the frying pan with the onions and raisins. Blend well and also mix in a drizzle of honey. 
5. Add the roasted cauliflower to the frying pan mixture, and blend well. Cook for a few more minutes.
4. Serve warm and enjoy!

WOD 150226

by GCF on 02/25/15

The CrossFit Open WOD 15.1 comes out tonight at 8pm! Get signed up now if you haven't yet! - and sign up under the 
Gardens CrossFit Affiliate/Team

KB Cleans - 5rds: 45sec ON/15sec OFF

5rds for time
10 Burpees
30 Double Unders
200' Sled Pull (90/45)

"How wonderful is it that nobody need wait a single moment before starting to improve the world." -Anne Frank

WOD 150225

by GCF on 02/24/15

Run 200m
Max Pull-up (or Muscle-up)
Run 200m
*Perform strict movements to enhance skill

2k Row for time! Retest from 1/5/15
*Make it up if you can't get to the gym today!

"Somewhere, something incredible is waiting to be known." -Carl Sagan

WOD 150224

by GCF on 02/23/15

Find a heavy BSQ single for the day

8 RKB Swings (53/35+)
6 Box Jumps (24/20)
Rest 2mins
8 V-Ups
6 Wall Ball (Heavier than your usual)
Rest 2mins
8 Broad Jumps (platform)
6 KB SDLHP (same KB)

"A kind heart is a fountain of gladness, making everything in its vicinity freshen into smiles." -Washington Irving

WOD 150223

by GCF on 02/22/15

The CrossFit Open starts THIS Thursday at 8pm! Well, the first WOD comes out anyway (check for details). We will hopefully be doing the Open WODs in class, either Friday or Saturday, and possibly having a make-up day Sunday. If you are not signed up, make sure you get signed up BEFORE Monday, March 2nd. HERE is the link to our team.

6 Strict Press

For time
21, 15, 9
HPCL (155/105)
Ring Dip

"The power to question is the basis of all human progress." -Indira Gandhi

WOD 150220

by GCF on 02/19/15

5x6 Reverse Lunge Steps 
(Enhance skill: step off raised height)

For time
100 Double Unders
3rds of:
200m Run
2 Rope Climbs
Finish with:
100 Double Unders

"In art, the hand can never execute anything higher than the heart can imagine." -Ralph Waldo Emerson

Recipe of the Week!

by GCF on 02/19/15

Chipotle Orange Chicken

What You Shall Need:
1 whole chicken (2-3 pounds)
3 cloves garlic, pressed
1 tbsp herbs de provence
1/4 cup agave nectar or honey
1 tsp sea salt
1 tbsp chipotle chile powder
1 cup orange juice, freshly squeezed

What You Shall Do:

1. Rinse chicken and pat dry with paper towel
2. Place chicken in baking dish, preferably glass
3. In a small bowl, combine garlic, herbs de provence, agave, salt and chipotle
4. Pour orange juice all over the chicken
5. Rub mixture onto chicken
6. Marinate chicken in the refrigerator, time permitting for up to 3 hours
7. Bake at 350F for 1.5 to 2 hours
8. Serve and enjoy!

WOD 150219

by GCF on 02/18/15

Reminder: Dr. Ahmed is scheduled for 5:30pm (Thursday), welcome to any GCF athlete!
4 Minutes - Hollow Holds 7sec ON/7sec Rest
4-6sets Strict HSPU Practice (no set reps)

Team WOD
Details in class!

"Love is a mutual self-giving which ends in self-recovery." -Fulton J. Sheen


WOD 150218

by GCF on 02/17/15

Join our team HERE!
For time
Sprint 600m
100 ASQ
Rest 2mins
Sprint 600m
100 Sit-ups
Rest 2mins
Sprint 600m
100 Push-ups

"It is better to offer no excuse than a bad one." -George Washington

WOD 150217

by GCF on 02/16/15

GCF athletes! Dr. Ahmed is coming back in! THIS Thursday at 5:30pm. Free to all members.

5 DL
5 S2O

CrossFit Open 14.2
Every 3 minutes for as long as possible:
From 0:00-3:00
10 OHSQ (95/65)
10 C2B
From 3:00-6:00
12 C2B
From 6:00-9:00
14 C2B
... and keep going until you can no longer complete the required reps

"Liberty, when it begins to take root, is a plant of rapid growth." -George Washington

WOD 150216

by GCF on 02/15/15

Odd - 5 HCL (135/95+)
Even - 10 Burpees over the bar

10x200m Sprints (30sec rest betw)

"The higher we are placed, the more humbly we should walk." -Marcus Tullius Cicero

WOD 150213

by GCF on 02/12/15

5x2 FSQ (tempo 3sec down/3sec pause) @70-80%

9, 6, 3
*15 KB Push-ups after each round

"You are remembered for the rules you break." -Douglas MacArthur

The CrossFit Open 2015

by GCF on 02/12/15

In 2 weeks The CrossFit Open will begin again! Everyone says you should sign up, but why? What's your reason? Honestly, there is no good excuse not to sign up. So don't bother giving us a reason why you can't or don't want to. Yes it can be stressful. Yes it is 5 weeks of checking the computer and freaking out about your score. Yes it a good test of fitness, in many ways, more in some and less in others. Yes it is fun, and entertaining, and brings on so much energy in the gym it's intense! For a lot of athletes it's serious training time. For the rest of us, it's a chance to see how we are progressing, what we need to work on and how our overall fitness is. After all, that's why you are doing CrossFit in the first place, TO BE HEALTHY OVERALL FOR THE REST OF YOUR LIFE. So don't tell us your excuse, because you don't have one. Sign up, have fun and be a part of something big. There is a scaled division this year too! Join the GCF team once you sign up (Under join an affiliate and join a team). Click the link HERE.

Valentines Day

by GCF on 02/12/15

Maple Bacon Chocolate Chip Cookies

For the maple syrup make sure you use exactly that- maple syrup. Ideally Grade A or Grade B; Grade B being the best. Do not use any of the Aunt Jemima stuff nor that Log Cabin stuff. And definitely don't use that Mrs. Buttersworth stuff...which is neither butter no syrup. High fructose corn syrup anyone? Sodium hexametaphosphate? None of those conventional syrups have any maple syrup in it! It is flavored corn syrup colored with caramel color, the same doody found in coca-cola. Think that is food? Think again.

As for the chocolate chips we like the "Enjoy Life" brand chocolate chip cookies as those are dairy and gluten free. They are small, too, so in my opinion they make a perfect fit for these kinda cookies. 

What You Shall Need:
4 slices of bacon 
2-3 tbsp. bacon fat
1 cup almond flour
1/2 cup chocolate chips. Go with "Enjoy Life Chocolate Chips"
2 eggs
3 tbsp. maple syrup 
1 tsp. vanilla extract

What You Shall Do:
1. Preheat your oven to 350F.
2. Cook your bacon in a pan and save the fat! Of course, you want to make sure your bacon is of highest quality you can find! Pastured works best. None of the Oscar Mayer stuff, please.
3. While the bacon is cooking, combine all other ingredients ( obviously except the bacon and bacon fat) and mix well. 
4. When bacon is done, Chop it up into small 1/4" pieces. 
5. When you add the bacon into the bowl make sure you break it up with your fingers so the bacon gets distributed evenly. Then add the bacon fat and mix very well!
6. Use a heaping teaspoon to scoop the mixture onto a baking sheet. Mold each scoop into cookie form.
7. Bake for 8-10 minutes or until the edges are a little golden brown. Eat either warm or let 'em cool. Personally, we like 'em warm!

Recipe of the Week!

by GCF on 02/12/15

Brussels Sprouts Slaw with Citrus Dressing

What You Shall Need:
2 and 1/4 lbs. Brussels Sprouts, trimmed
3 tbsp melted ghee, butter, or fat of choice
1/2 tsp Kosher Salt

For the Dressing:
1 tbsp ghee, butter or fat of choice
1 tbsp finely minced ginger
1 small shallot, minced (1 tbsp)
2 garlic cloves, minced
1/3 cup freshly squeezed orange juice
3 tbsp coconut aminos
1 1/2 tbsp rice vinegar
1/2 tsp Red Boat fish sauce
1 tsp sesame oil

The Garnish:
2 scallions, thinly sliced
1/4 cup minced cilantro 
1/1/2 tbsp toasted sesame seeds

What You Shall Do:

1. Cut off the stems of each Brussels Sprout and peel off the outer leaves.
2. Thinly slice the Brussels by hand, or simply pass them through a food processor.
3. In a large bowl, mix the shredded sprouts, fat and salt. 
4. Mix well with hands. Place sprouts on a foil lined baking sheet. Bake 15- 20 minutes, flip and toss every 5 minutes or so. 
5. In the meantime, prepare the dressing. Melt the ghee over medium heat in a saucepan. Quickly add the ginger, shallot and garlic and saute about a minute or so. 
6. Next, add the orange juice, coconut aminos, rice vinegar and fish sauce. 
7. Bring sauce to a quick boil then put heat on a low simmer for about 5 minutes. Remove pan from heat and stir in the sesame oil.
8. Once the sprouts are ready,  pour the sauce all over them. Garnish with the scallions, cilantro and sesame seeds. 
9. Consume

WOD 150212

by GCF on 02/11/15

3 Minutes total - Push-up Holds 5sec ON/5sec OFF
3 Minutes total - Chin-up Holds 5sec ON/10sec OFF
6sets - KB Rack Holds 30sec ON/10sec OFF - alternating with partner (AHAP)

6rds for total reps
20 Box Jumps (30/24)
Max Strict Pull-ups
Rest 1min

"Without craftsmanship, inspiration is a mere reed shaken in the wind." -Johannes Brahms

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