Gardens Crossfit

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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)
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4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 140731

by GCF on 07/30/14

BSQ/OHSQ 3x2-3 @80%+
(Compare to 7/25)

For time
20 Thrusters (95/65)
10 Pistols (alternate)
20 Floor Press
10 Pistols
20 Reverse Front Rack Lunges
10 Pistols
20 Floor Wipers (R/L=1)

"To love and be loved is to feel the sun from both sides." -David Viscott

8am WOD

by GCF on 07/30/14

Hey GCF athletes, friends and family! We have a few requests (current members and friends) to offer an 8am WOD.
We know there are some people who would love to join our awesome community if we had that 8am time, and others who would find it more convenient. We need your feedback on this! 
Let us know. 
Tell your friends and family. 
Spread the word. 
Know someone who isn't happy with their current training? 
If it's popular enough, we'll do it 5 days a week! 
BUT, we need to know. 
Have friends/family call or email us if need be. 
We want to help!

WOD 140730

by GCF on 07/29/14

*GCF Parents! Please remember, we cannot have kids on or near the floor during classes...and definitely NOT using equipment, sitting on it, or playing with it unless it is during the kids CrossFit class. This is for their safety. Please be aware of your kids while they are in the gym, and clean up after them. Thank you!

Wednesday Wompin'
Partner WOD
For time:
Run 800m (400m Partner 1/400m Partner 2)
50 Box Jump Overs (24/20)
Run 800m
100 Hand-release Push-ups
Run 800m
50 BJO
Run 800m
100 Calorie Row

"When your work speaks for itself, don't interrupt." -Henry J. Kaiser

Props to GCF

by GCF on 07/29/14

One of our GCF Heroes! Thank you to Coach Jason for the picture!!!

WOD 140729

by GCF on 07/28/14

Find a heavy PP

8, 7, 6 - DL, PCL, PSN (155/115), Pull-up, C2B, Bar Muscle-up
6, 5, 4 - same as above
4, 3, 2 - same as above
(Yes, there are modifications. And you will have a time cap.)

"Step by step and the thing is done." -Charles Atlas

WOD 140728

by GCF on 07/27/14

20rep FSQ
(Details in class)

For time
21, 15, 9 Burpee
50, 40, 30 Double Under

"All men who have achieved great things have been great dreamers." -Orison Swett Marden

Bye Caitlin

by GCF on 07/24/14

Gardens CrossFit wishes our very own Caitlin Rivera (Baldwin) the absolute best of luck at Auburn University! She will be attending Veterinary school this fall. We will miss you, and expect nothing but great things for you! It has been amazing having you at GCF, we have been very lucky to coach you and see you grow. Keep up that fantastic personality and come visit! 

WOD 140725

by GCF on 07/24/14

BSQ/OHSQ (pick same as last week): 3-4x2-3 @80-90%

For time
21, 15, 9
OHSQ (95/65)
Ring Dip 

"Courage is like love; it must have hope for nourishment." -Napoleon Bonaparte

WOD 140724

by GCF on 07/23/14

HPCL - 5, 3, 1, 1, 1

3x800m Run (2min rest between)

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

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


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

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

For time
21, 15, 9
1-Arm DB HPSN 

"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

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%

1 Mile Run for time

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 

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)

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


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

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

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