Gardens Crossfit

GCF Party!

by GCF on 05/18/12

Gardens CrossFit Party!

Let's all get together and hang out, celebrate and have fun!

When: Friday, June 1st at 8pm-?

Where: Renegades in WPB

Why: It's the end of Whole30 AND it's WAYNE'S Birthday!!!

So bring friends, family and other GCF athletes and let's have a good time! Why not get together and celebrate?!

Comments (1)

WOD 120518

by GCF on 05/17/12

"Jacket of Pain 2.0"

7 Rounds for time:

1 Press Complex (2 SP, 3 PP, 4 PJ- 115/75lbs)

Max Double Unders in 2 minutes

"To be wholly devoted to some intellectual exercise is to have succeeded in life." -Robert Louis Stevenson

Comments (1)

GCF Ladies

by GCF on 05/17/12

GCF Ladies

Loving the progress you're making?

Want to show it off for a good cause?!

See Miki for details!

(561-630-3118/miki@gardenscrossfit.com)

MUST be a GCF athlete.

Comments (1)

WOD 120517

by GCF on 05/16/12

4 Rounds for time:

Run 800m

2 KB Complex (45/25lbs+)

(You'll see when you get here)

"The thoughts we choose to think are the tools we use to paint the canvas of our lives." -Louise Hay

Comments (1)

WOD 120516

by GCF on 05/15/12

Front Squat: 1x7 @65%, 1x5 @75%, 1x3 @85%, 1x10 @55%

Then, :30sec ON/:30sec OFF - 3Rds

Battling Ropes

Box Jumps (24/20")

OH Plate Lunge Steps (45/25lbs)

Abmat Sit-ups

KB SDLHP (53/35lbs)

"Things do not happen. Things are made to happen" -John F. Kennedy

Comments (5)

SATURDAY CLASS TIME

by GCF on 05/15/12

SATURDAY, May 19th SCHEDULE:

9am OPEN GYM, 10am WOD.

NO Olympic Weightlifting.

Miki will be in Miami at CrossFit Soul instructing a

CrossFit Kettlebell Cert all weekend.

Open gym will be for extra work, missed WODs, and skill practice...no set workouts. Wayne will be there for help, questions and assistance & coaching the 10am WOD. Thank you!

Comments (1)

WOD 120515

by GCF on 05/14/12

Skill: Arm-Bar

10 Minutes TGU, alternate R & L

Then: 15 Minute AMRAP

"Muscle-Up Cindy"

2 Muscle-Ups (sub 5 C2B Pull-ups)

10 Push-Ups

15 Squats

"Success is not a place at which one arrives but rather the spirit with which one undertakes and continues the journey." -Alex Noble

Comments (8)

WOD 120514

by GCF on 05/13/12

4 Sets of:

5 Deadlifts (@5RM)

10 KB Floor Press (@Max)

1 Mile Run for Time! -Yes, you NEED to do this.

"It has been wisely said that we cannot really love anybody at whom we never laugh." -Agnes Repplier

Comments (0)

WOD 120511

by GCF on 05/10/12

5x ME Strict T2B

Perform Max L-Sit between rounds

Then,

5 Rounds for time (2 Minute Rest Between)

Run 200m

9 Hang Squat Cleans (135/95lbs)

6 Push Jerks

"Eat every meal as though it were your last." -Garfield

Comments (0)

WOD 120510

by GCF on 05/09/12

Find 1RM Back Squat

Then,

For time:

75 Double Unders

4 Rope Climbs

20 Deadlifts (185/135lbs)

50 Double Unders

3 Rope Climbs

15 Deadlifts

25 Double Unders

2 Rope Climbs

10 Deadlifts

"Home is where they understand you." -Garfield

Comments (1)

WOD 120509

by GCF on 05/08/12

Push Press: 2x6, 2x5, 1x4

Then: 15 Minute AMRAP

15 Push-ups

10 Bottoms-up KB Cleans (53/35lbs, 5R/5L)

1 Suicide

"I'll rise, but I won't shine." -Garfield

Comments (0)

WOD 120508

by GCF on 05/07/12

7x3 Weighted Strict Pull-ups

Then: Tabata

Hang Power Clean (115/75lbs)

Sledgehammer Hits

Sit-ups

Burpster

Rollouts

"Diet is die with a 't'." - Garfield

Comments (0)

Recipe of the Week!

by GCF on 05/07/12

Peach and Pecan Scramble

Although this might not be the most appetizing picture, if you will, I can assure you the taste is marvelous. It tastes like pie, only less inflammatory and not disease-promoting. It’s just like having dessert for breakfast, just way better than stopping at Dunkin Donuts for a jelly donut. In fact, once this Whole30 is over I might treat myself to about two, or twelve, jelly donuts. Only after I eat a supersized Big Mac meal with extra BBQ sauce for the fries that I will order with “no salt” so they have to make it fresh for me. Damn, I just lost myself for a second.

What you shall need:

1tsp. coconut oil

1 fresh peach (can use canned but I always prefer fresh)

¼ cup chopped pecans

2-3 whole eggs

¼ cup unsweetened apple sauce

1 tsp. cinnamon

Heat the coconut oil in a pan over medium heat. Add the diced peaches and chopped pecans, fry for about 3 minutes or until the peaches brown and soften bit. Meanwhile, crack the eggs in a bowl, add the applesauce and cinnamon. Mix well. Add to the pan, mixing often. The dish is done once the eggs have set.

Comments (0)

WOD 120507

by GCF on 05/06/12

Overhead Squat: 5x5

Then,

For time:

Run/Row 200m Even Rounds

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpee Box Jumps (24/20")

Wall Ball (20/16lbs)

"I hate Mondays" -Garfield

Comments (0)

Congrats!

by GCF on 05/03/12

Congrats to Brett & Katie! Another new CrossFitter is born! Wes Janney was born on Friday, April 27th. See you guys at the gym soon, and get some rest!

Comments (0)

WOD 120504

by GCF on 05/03/12

For time:

Run 800m

10 Burpees

100 Double Unders

20 Burpees

Run 400m

20 Burpees

100 Double Unders

10 Burpees

Run 1200m

"I don't suffer from insanity; I enjoy every minute of it." -Unknown

Comments (0)

WOD 120503

by GCF on 05/03/12

"Elizabeth"

21, 15, 9

Squat Clean (135/95lbs)

Ring Dips

"Love means nothing in Tennis, but it's everything in life." -Unknown

Comments (0)

WOD 120502

by GCF on 05/01/12

Team WOD!

As a team, complete 2 Rounds of the following:

100 Barbell Wipers (95/65lbs)

Run 200m - together

100 Box Jumps (24/20")

Run 200m - together

100 Push Press (95/65lbs)

Run 200m - together

*Only one person can work at a time on the movement, the run is the whole team.

"To be sure of hitting the target, shoot first. And, whatever you hit, call it the target." -Ashleigh Brilliant

Comments (0)

6 Months of GCF!

by GCF on 05/01/12

Can you believe it?

Gardens CrossFit has only been open for 6 MONTHS!

It has been an amazing time thus far..we cannot wait for all there is to come! Thank you to each and every one of you for coming to class, hanging out on weekends, signing up for competitions you were persuaded into doing, supporting our gym and awesome community of athletes, and just being a motivated person every time you come in.

We cannot say thank you enough for all that the GCF athletes have done. This place has come SO far & it is an incredible experience to watch it develop and grow. Thank you for making our dreams come true! -Miki, Wayne & Lee

Comments (0)

THANK YOU!

by GCF on 05/01/12

Enough thank yous cannot be said for all of the support we had this weekend! Team GCF is so thankful & appreciative of the people who came to cheer, sent messages and wished us well! What an amazing group! Thank you!

We're proud of our 5th place!

Comments (0)