Gardens Crossfit

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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
Get your free Trial!
Schedule
561-630-3118
CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 140724

by GCF on 07/23/14

HPCL - 5, 3, 1, 1, 1

Then,
3x800m Run (2min rest between)

Then,
Tabata Sit-ups (8rds :20/:10)

"The best way out is always through." -Robert Frost



PRs

by GCF on 07/23/14

Look at all of those PRs, and it's only the 23rd! One more week to fill up this board...put up your PRs, I know some of you forgot!

WOD 140723

by GCF on 07/22/14

AMRAP 3:
200m Sprint
30 Wall Ball (20/16)
20 DB S2O (10R/10L)
30 Box Jump (24/20)
20 KB SDLHP (53/35)
30 Burpees
20 T2B
200' Prowler Push (4/3 plates)

Rest 1min
AMRAP 6 of the same, start over
Rest 1min
Then for time, start over

"With every deed you are sowing a seed, though the harvest you may not see." -Ella Wheeler Wilcox


WOD 140722

by GCF on 07/21/14

For time
Row 1k

Then,
For time
21, 15, 9
1-Arm DB HPSN 
Pull-up

"The mind is not a vessel to be filled but a fire to be kindled." -Plutarch


WOD 140721

by GCF on 07/20/14

Find Heavy FSQ

Then,
Team Relay - 10mins
200' Sled Pull (2/1 plates)
10 Hand-release Push-ups

"No one is useless in this world who lightens the burden of it to anyone else." -Charles Dickens


WOD 140718

by GCF on 07/17/14

BSQ (or sub OHSQ) 3-4x2 @85-95%

Then,
1 Mile Run for time

Then,
3rds :30/:30
KB Sit-ups (53/35)
Weighted Plank (45/25)
L-Sits (Hang or ring support)

"It is easy for me to love myself, but for ladies to do it is another question altogether." -Johnny Vegas


July Challenge!

by GCF on 07/17/14

Just in case you's all forgot......Them July Challenges are still around and up for grabs. Who's in?!

The July Challenge:
2 parts: 
1. Max burpees in 3 mins (Minimum # 32)
2. Max plank hold (immediately following burpees)
*The details: each burpee you get (in 3 mins) counts towards 1 sec in your plank hold. However, each second wasted not immediately starting your lank at the 3 min mark, is deducted from your total amount of time at the end. 
The score is your max plank time (1 sec for every burpee and the actual plank time.) 
Eg; 47 burpees + 1:03 Plank hold is a total score of 1:50. 

Recipe of the Week!

by GCF on 07/17/14

  • [Very] Simple Orange, Avocado and Cashew Salad 

  • What You Shall Need:
  • 2 oranges, segmented
  • 1 avocado, diced
  • 1/4 cup cashews , plain; no added sugars, oils or preservatives please
  • 3 handfuls spinach, arugula, or watercress or any combination therein
  • Olive oil
  • Sea salt and black pepper
  • Protein of your choice. I opted for a blackened Corvina filet but chicken would more than suffice. 

  • What You Shall Do:
  1. Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl and set the remaining juice aside.
  2. Divide the greens up between two plates, and top with oranges, avocados and cashews.
  3. Add a drizzle of olive oil and any juice left over from the oranges. Season with sea salt and freshly ground black pepper to taste.
  4. Add protein on top (optional, if served by itself).

WOD 140717

by GCF on 07/16/14

Find Max UB Pull-ups 

Then,
AMRAP 15
9 Box Jumps (24/20)
6 KB CL/J (3R/3L)
1 4-Cone Suicide

"The more sand that has escaped from the hourglass of our life, the clearer we should see through it." -Jean Paul


WOD 140716

by GCF on 07/15/14

The Wednesday Wompin'
For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Wall Ball (20/16)
Burpee

"Knowing is not enough; we must apply. Willing is not enough; we must do." -Johann Wolfgang von Goethe


Congrats!

by GCF on 07/15/14

Congratulations to our very own 7am-er Eric Hansen & his wife Tima as they welcome the newest member to the GCF family, and theirs of course... Evan James Hansen! 
We wish you many restful nights and a ton of happiness with your new baby!


WOD 140715

by GCF on 07/14/14

Find 1RM/Heavy single DL

Then,
AMRAP 8
7 T2B
30 Double Unders

"Love begins at home, and it is not how much we do...but how much love we put in that action." -Mother Teresa


WOD 140714

by GCF on 07/13/14

4 Minutes ON/1 Minute OFF - 5rds
5 FSQ (135/95)
1 Rope Climb
50' Prowler Push (4/3 plates)
*Pick up where you leave off

"A man who dares to waste one hour of time has not discovered the value of life." -Charles Darwin


WOD 140711

by GCF on 07/10/14

BSQ - 3x8 @60-75% (work up in weight on each set)

Then,
AMRAP 10
2 1-Arm KB Swings R
2 KB SN R
2 1-Arm KB Swings L
2 KB SN L
4 Deck SQ
6 KB F8UC
(pick one weight and keep it for all movements)

"If people think nature is their friend, then they sure don't need an enemy." -Kurt Vonnegut


WOD 140710

by GCF on 07/09/14

Intervals! 
1min ON/no rest
:45 ON/:15 OFF
:30 ON/:30 OFF
and back up.
Of the following:
Row (Meters)
Battle Rope
T2B
Renegade Rows 

Then,
Tabata Hollow Rocks

"The giving of love is an education in itself." -Eleanor Roosevelt


WOD 140709

by GCF on 07/08/14

For time
21 DL (115/75+)
Run 200m
21 HPCL (same bar)
Run 200m
21 Thruster (same bar)
Run 200m
15 DL
Run 200m
15 HPCL
Run 200m
15 Thruster
Run 200m
9 DL
Run 200m
9 HPCL
Run 200m
9 Thruster 
Run 200m

"A man must not deny his manifest abilities, for that is to evade his obligations." -William Feather
Is this how most of you feel trying to use CrossOver Symmetry? 


Independence Day Fight Gone Bad

by GCF on 07/08/14

Thank you again everyone for an awesome Independence Day! Fight Gone Bad was amazing! Congrats to those who PR'd or completed the WOD for the first time, and thank you again for spending your day with us! 
Click here for pics.


WOD 140708

by GCF on 07/07/14

EMOTM 12
1 Halting SN DL (2sec at knee) + 1 HPSN + 1 OHSQ

Then,
For time
21, 15, 9, 6
Burpee Pull-up
Box Jump (24/20)

"In order to be irreplaceable one must always be different." -Coco Chanel 


WOD 140707

by GCF on 07/06/14

With your 5R FSQ weight, perform 1x5, 1x6, 1x7
(Compare with 7/1/14)

Then,
3rds for time
30 Hand-release Push-ups
15 PCL (135/95)

"The fewer the facts, the stronger the opinion." -Arnold H. Glasow


WOD 140704

by GCF on 07/03/14

Happy 4th of July! 
Remember, only AM classes today (6, 7, 9, 10am, 12pm)

Fight Gone Bad!
3rds
1 Minute at each station, no rest between. 
1 Minute rest after each round.
Wall Ball (20/14)
SDLHP (75/55)
Box Jump (20)
Push Press (75/55)
Row (Calories)

"We didn't lose the game; we just ran out of time." -Vince Lombardi


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