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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
6:30-7:30pm (*except Wednesday Oly-Lifting)
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 @6:30pm
Saturdays @8:30am
Strongman WOD
Tuesdays @6:30pm
Mobility WOD
Thursdays @6:30pm
Foundations
Tuesday/Thursday- 2 Weeks (4 Sessions)
7:30-8:30pm
Get your free Trial!
Schedule
561-630-3118
JAMES CHURCH
TOP 10 REASONS TO TRAIN
AT GARDENS CROSSFIT
No.10 You get to say snatch, rack, and jerk and no one thinks you’re a perv.
No. 9 Love getting my LMFAO on while squatting.
No. 8 No one points and laughs when I wear my VFF’s.
No. 7 Ah, hello? CHAD!
No. 6 Now I’m bilingual- EMOTM, C&J, WOD, OHS, GHD, KTE, METCON, TGU, HSPU, AMRAP, Rx, KB
No. 5 No shirts, no shoes, no mirrors...no problem.
No. 4 Mike Mascitelli screaming at me to “pick it the %*@# up!”, he’s so angry, I love it!
No. 3 Your wife will start saying stuff like, “how you doing” and “me likey”.
No. 2 Who doesn’t love saying “Buck Furpess!”
No. 1 MIKI- the original and true BAMF!
Globo gyms, nah. PX90, nope. Non affiliate, almost. Gardens CrossFit, yes sir! Since GCF opened with that monster Gardens Destroyer WOD I have found a new level of fitness I didn’t think I could reach. I had tried everything else and I thought they all worked, for a time anyway. But it’s not until you see the affects of dedicated training at a CrossFit affiliate until you realize what you’ve been missing. I have to thank my friend Liz for introducing me to Miki and her training. I might still be doing Yoga X and saying “do your best and forget the rest” if Liz hadn’t shared her “addiction”. To say it has been life changing is corny and cliché but TRUE. My wife Jaime has supported and encouraged me, and has always altered her schedule so I could get an extra WOD in. The community is not just talk. I have been inspired and pushed by the other athletes and would not have shown the progress I have if not for them. Thanks to Mike Mad., Mike Mas., Chad, Alison, Matt, Danny, Regina, Jeff, Paul, Jason, Jay, Noel, Lee and others. Some of you I know and some I don’t but you all have at one time or another made me run faster, lift more, or rest less. Because of the coaching I have received from Miki, the nutritional guidance from Wayne, and the motivation from the GCF family I have set many PR’s and reached personal goals I had previously thought unattainable. Thank you GCF. Thank you 6 am class. Thank you Wayne and Lee. Thank you Liz. Thank you Jaime. But the main reason I am stronger, faster, and fitter… Miki!t.
Two years ago, my friend Sherry and I were looking to change up our weekly “girls night” activity. You see, we’d done line-dance lessons, yoga, Pilates, Jazzercise and yes, even hula-hoop classes. Someone suggested a local boot camp and we decided to give it a shot. I thought I was in pretty good shape at this point considering a forty pound weight loss and doing exercise DVDs five days a week. Anyways, Sherry and I went to our first boot camp class and like the t-shirt says, their warm-up was our workout. It was excruciating, exhausting and awesome! Our once a week girl’s night became a 3 day a week commitment.
When Miki opened Gardens CrossFit, we moved to her space along with her. Something clicked. I suddenly expected more from myself with her CrossFit programming and coaching and the results have been eye-opening. Who’d have thought I’d be lifting more than my body weight, doing handstand push-ups, and attempting whatever Miki throws our way. After being schooled in form and fish oil, I’ve seen changes in this old body that I wouldn’t think were possible for a 52yr old Grandma. No more “age-related” hip, knee, or back issues, and I dropped another fifteen pounds tweaking the diet after reading Dr. Wayne’s suggestions.
Actually, I’ve discovered unknown strengths both mentally and physically in the past few months. Along with the changes to my body have come changes in my confidence level and self-esteem. I even entered my first CrossFit competition in Miami and am competing in the CrossFit Games Open. It still cracks me up to see the word “athlete” printed on the back of my Ice Monster shirt and know it refers to me. I’ve found there’s a competitive side of me that pushes me to overcome fears, learn new skills, push my perceived limits and never, ever quit.
The GCF family is the most supportive community of like-minded people I’ve ever had the pleasure of being around. No matter the age or fitness level, the members all support and motivate each other. And of course last but not least Miki’s enthusiasm, passion and expertise will keep me moving forward in my quest to be the fittest Grammy BAMF ever.
First off let me correct any misconception on what B.A.M.F. really means...
Below Average & Moderately Flatulent... to which I say, I'm honored.
So I joined CrossFit about halfway through January of this year. I have always loved intense exercise, as well as exercise that is practical to life. There is just something about ordinary weightlifting that seems counterintuitive. So, needless to say, climbing ropes, swinging from pull-up bars, and giving my best effort at muscle-ups gives me the same feeling that I think kids get when they see a new playground to scramble around on.
My wife and I serve God by caring for seven orphan boys at an organization called Place of Hope. Living life with these young men is always an adventure, but CrossFit helps me in two monumental ways: 1) It keeps me bigger, faster, and stronger than all of them combined. So winning wrestling matches on our living room floor is no problem. Boys always need to know that their dad is still a warrior at heart. & 2) Instead of stressing out at home, I get to let my stress out by pushing it hard on the WOD's. If you are anything like me, doing an intense WOD seems to make me more peaceful in general. That could be because of endorphins, or it could be because after a good WOD I probably couldn't take an old woman in a fight. The trainers at GCF know how to push you to the limit.
One thing that I want to make sure everyone knows is this: Gardens CrossFit is by far the best gym I have ever been a part of. The consistently good attitudes and sincere help from the Miki, Wayne, & Lee are a huge benefit. It is hard to find people who are as kind and committed at these. So, thank you guys. But I also have to say that somehow GCF has an awesome bunch of athletes. There is such a wide variety of people, some who are just plain absurd in strength and stamina, and others who are just breaking into the world of hard exercise. But no matter where the athletes at GCF fall on that spectrum, they have one thing in common: respect and kindness. I have yet to meet someone at GCF who was rude or disrespectful to me or others. Environment is key, and GCF has it.
Hmmm... Where to start...
Ok got it! So. Me and working out? Yeah, we were not friends for a long time. I have this life goal of working as a Firefighter/Medic, and life seemed not to be going my way for a while. I'll admit it I was ready to give up on this goal and figure out something easy. Something where I wasn't going to need to be physically fit for the job.
I couldn't seem to have progress in anything I tried. So someone talked me into trying one of these boot camps. Yes, I had fun in the beginning, and then I felt like I was going just because I was paying for it every month. I needed something in my life that helped me not only physically, but mentally as well. My dad was also battling Lymphoma at this time, so I needed something to help me clear my mind, people to motivate me, and people that made me feel like I belonged there.
On October 31st, 2011 my dad passed away. This is when I knew line dancing and boot camp just wasn't going to cut it. I just didn't know a way out. My friends Kehly and Jason had told me about GCF, but I really didn't think I was cut out for the big leagues. I've always loved CrossFit, but at the time I didn't think being surrounded by people faster, leaner, and stronger than me was going to help my emotional state of mind at all.(I was wrong)
Finally I had the guts to try it out!(Thanks to Groupon and Christmas $) I don't think my nerves have ever been that bad in my life. I walked into loud music and the Original BAMF, Miki yelling (I mean cheering) at everyone! I really had no clue what I was getting myself into. The only thought going through my head was "There is no way!" Then it was my turn. 3...2...1..Go! Miki was right there with me cheering me on and helping me get through the whole thing! I will never forget, it was a WOD with pull-ups, I couldn't do a single one, and Danny E. was doing them with a plate around his waist! At the end of it he told me "good job!" (What?! I was confused) As soon as I left I knew it was time to make the big switch to GCF.
I joined the GCF family in January, and since then my life has completely transformed. The coaches, the athletes, and the entire environment is the most amazing thing I have ever been a part of in my life. I have lost over 20lbs, and about 8 inches around my waist. When I started my 100m run was a joke, pushups sucked, and everything hurt! Now I'm running more than I ever thought possible, impressing myself with my strength every day, and can honestly say that I am finally back to myself. I am happy, and feel great! And sorry to all the men, I know you don't want to hear it, but the girls... Yea... We are catching up! I can't believe since the first time I did a back squat it has gone up by 120lbs! I back squatted 265lbs this week! What?! What?!
I have met so many amazing people in such a short amount of time! (if your reading this your probably one of them) It still amazes me how every WOD we all cheer each other on and help each other through our strengths and weaknesses. I know I can't be the only one that hears it. Every day I wear my dad's finger print around my neck to help me through the rough times in life and to help me through these tough WOD's, but I have to say, without the help from everyone at GCF it wouldn't be possible. I can't thank everyone enough. Especially Miki, Wayne & Lee!
"Pain is weakness leaving the body."
Which to me means at GCF we just choose to show our weakness, because I know I'm always in pain.
I just complain about it on Facebook later!
“WHAT?? For real?!? Uh, YES! Of course! Holy crap!!” That was my reaction when I was asked to be June’s BAMF. To say that I’m honored is an understatement! If you know me, you know how much I love CrossFit and GCF (it’s pretty much all I talk about).
First of all, I need to give a shout out to my bestie Cristin for getting my ass inside the GCF doors. Without her constant commentary on the workouts she was doing and her persuasive abilities, I’m not sure I would have found my way. Thanks Cris! I owe you a beer or 3.
I’ve been CrossFitting for 6 months now and it’s pretty much been a life changer. What the heck was I doing before this?! Having grown up playing sports pretty much year round, I was used to practicing daily and really enjoyed the routine of it. When that stopped after high school I felt a little lost. CrossFit has finally given me that structure back and it’s one of the reasons I’ve fallen in love with it. I look forward to waking up every morning and walking into the gym (7am shout out!). The competitive part of me is able to thrive and I’m pushing myself physically & mentally more than I ever have before. I’ve always been an active person, but GCF has taken things to a whole new level.
I guess I’ve noticed a lot of progress in myself over the past couple of months, especially after I started going to the Sat morning O-lifting classes, which I highly recommend! If you ever told me that I would love Olympic lifting as much as I do, I wouldn’t have believed you. I had never even touched a barbell before my foundations course. I feel like it’s really stepped up my game during the WODs. Seeing that “RX” next to my name a little more frequently is pretty exciting. Snatches and hang cleans are my favorite movements!
The community is another amazing aspect of GCF. When I first started, the 7am class was full of pretty much just guys (not that there was anything wrong with that). I’ll never forget that once, during a WOD, they all finished way before me, but instead of leaving they came over to me and cheered me on until I finished. I had never experienced support like that before. Six months later and nothing has changed. GCF is the host to some pretty amazing people! I feel so lucky to be a part of it on a daily basis. After having dealt with some pretty crappy people in my life, it’s so refreshing to come across genuinely nice people who only want me to succeed and help me to do so.
Now let’s talk about the real reason I show up at GCF every morning… knee highs and lululemon! I kid, although those two things do make me pretty happy too. :)
Let’s be honest, none of this would be taking place without Miki, Lee and Wayne. THANK YOU so much for everything you guys do. Thank you for pushing me and for bringing out the best in me. I’m accomplishing things that I never thought I could. You serve as inspiration for us all.
Miki, you are such a BAMF coach. I can say without a doubt that you are one of the best coaches I’ve ever had. Also, I can’t deny that I enjoy Lee’s Friday Smack Downs as well! Wayne, I don’t get to see you in the gym on a regular basis, but I’m glad you have as many pets as I do! Seriously though, because of you I’ve incorporated fish oil, magnesium and vitamin D into my daily routine.
Moving forward I just want to keep progressing and working hard. Increase my strength, endurance, and work on my O-lifting form. I’ve come to learn that the soreness, bruises and box jump scars are more than worth it! I’m so proud to be Miss June GCF!
Athlete?! Me?! Huh?! I never thought that people would refer to me as an “athlete” let alone athlete of the month for such an amazing box! When I joined GCF in the beginning of May I didn’t quite realize what I had gotten myself into. My original goal was to show up at least twice a week, before I knew it I was there four to five days a week and sometimes twice a day. I had been a member of other boxes before but something was different now that I had joined GCF. What the heck happened to me? Oh, I know! GCF ROCKS!!! Not only do I love to exercise dirty there but the people are another reason I keep coming back for more. Where else can you go that complete strangers are cheering you on while you scale a rope or throw heavy stuff around? Well, they aren’t really complete strangers anymore. GCF is like a family, instead of getting together on holidays we see each other almost every day. Before getting back into CrossFit I weighed 185 pounds and led a pretty sedentary lifestyle. I ate what was easy (AKA: crap) and the only exercise I did was, well, not much. I discovered the Paleo/Primal/Whole30 however you want to label it and my life was changed. After eating crap my entire life I had to retrain myself on everything. I’m glad I did. Not only do I feel better than I ever have but I now weigh 150 pounds and went from a size 14 to a size 6! GCF is so inspirational; every time I walk through the doors I’m amazed at what people are doing and what I am pushing myself to do. I have to thank Edel for getting me to join GCF, none of this would be possible without my leprechaun! One for good luck!
I’ve pushed myself way over my comfort level in so many ways in these few short months. I competed in my first competition on August 11th and 12th, and to quote the great Dr. Broth “Natalie is flippin' tires, climbing ropes, pushing sleds, pulling sleds, running fast, running slow, jumping over ropes, jumping on things, bringing her toes to bars, bringing her knees to her elbows, snatching, cleaning, jerking, and lifting shid. And she is doing them efficiently with determination. She also occasionally tends to sweat, eats quality food and takes vitamin D, magnesium, and fish oil.” If you had told me that I would be doing any of that a few months ago I probably would have started laughing! Now I can’t imagine my life without GCF!
I can’t even begin to count the ways that Miki has taught me to be better, stronger, faster and more thoughtful. If you look up COACH in the dictionary, you should find her picture! Every class is well put together and thought out to the tiniest detail. Even when you think you can’t do something, Miki gives you the confidence to attempt anything and the knowledge to achieve anything. Have you ever seen her WOD? She is like a machine! INSPIRATIONAL!!! Thanks to Wayne for always helping me with my crazy questions about supplements and my diet. You are always encouraging and you lead by example, which is hard to come by. Wayne said that he “loves how much I love CrossFit”. It’s true I do love CrossFit! I love everything about it, how much it hurts, how good it feels, how impossible it seems at times, how it brings us all together to get better at life. I’ve said it before and I’ll say it again, GCF is like a good bra: supportive, comfortable and it looks damn good!
Well, this is a total surprise! When I was asked if I would accept the offer to be September's BAMF, it totally caught me off guard. I want to start by thanking the Gardens CrossFit crew for pushing me every day.
I joined Gardens CrossFit the first week of May 2012 as it came highly recommended by my friend, and true bad ass, Scott Wisuri. Before I joined, I was doing the regular grind, going to the “globo gyms” and just lifting stuff over my head, or from my back with occasional sprints on the treadmill... you know, for cardio... I got real tired of the same old grind, non-personable people and lack of progression, so I made the leap and took Scott's advice. BEST decision I have made in a LONG time, joining Gardens CrossFit. I recall my first class being similar to hell, it involved reasonably heavy front squats and then a 1 mile run, what... the... hell? How do I run after doing squats?! After coming close to death, I was hooked. I was going 5 and sometimes 6 days a week (shout to my 7am crew! But all the classes are great!), it was and still is a true addiction. There's been many of times where I would be struggling with a workout, and to have a whole class have my back, and push me to finish, was definitely an experience to have. Every person at GCF that I have come into contact with has been super friendly and supportive. I can't think of anywhere else that that has this type of atmosphere, not even my family is this nice! (Just kidding, my family is awesome.)
The other part that I love about Gardens CrossFit is the Olympic lifting, it might actually be my favorite part! The complex lifts that activate just about every muscle in your body really fascinate me, and they've made me better during the CrossFit WOD's as well.
I can't say enough about the GCF staff, such knowledgeable people and all around just awesome. Miki is one of the best coaches I have ever had. Some people get frustrated and upset when someone critiques their form, even when it's horrible! But I welcome it, and she certainly corrects my form often! Miki is always watching over everyone to make we are safe from injury and complete workout's as efficient as possible. The attention to detail she gives, a long with her WOD programming are second to none. Thanks to her, all of my lifts have been going up and up, especially my OLY lifts. The one I am most proud of would be my power clean, where I started at 165 lbs in May, and now am up to 230 lbs as of the end of September. Not only have my lifts improved, but the most important thing, my health has improved. My blood pressure is down 24/20 (now at 110/58) and my resting heart rate is down to around 52 bpm from 68! Thank you so much Miki!
Lee's Friday Smack Down's are always something I look forward to, who would have thought I would look forward to such torture! My mornings are also not complete until Lee walks in for his morning visit and shout's “DEREK, PICK UP THE WEIGHT!!!”, it certainly does help. Thank you Lee!
Wayne, the nutritional guru, is always quick to help anyone that has questions about diet or supplements. He helped me choose the right foods to bring to my first competition in the end of September, I feel this helped me sustain a high level of energy and kept me in the game. Thank you Wayne!
My limited time with Myra and Paul has also been very positive. They are great additions to the staff and I look forward to getting more instruction from them as well.
Again, thank you to the GCF staff and members for all being awesome people and making GCF such an enjoyable place to be, every day.
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Really? Was my first thought, then AWESOME!!!!!!!!!
I will try and make this as painless as possible... I have always worked out, but now I WORKOOOUT!! Before I had a meow, now I have a RaaWwrrr.
Ok ok seriously, I really dislike looking back and getting into the underlying, negative aspect of how and why I really LOVE CrossFit. I have worked so hard to get to the more positive state that I am in now as a person. I believe negativity breeds like bacteria so with that said; I’m going to be short on that part.
I, at the young age of 28, can confidently say I’ve been through some not so positive things that most 28 year olds shouldn’t have to experience, which held me down for more time than I should have allowed. However, everyone has a past. It’s how you live your future from it. With that I give much gratitude of my new healthy lifestyle to CrossFit. It has not only made me physically strong but MENTALLY!! My mind is a force to be reckoned with so THANK YOU!
I have noticed since starting CrossFit, I have had only positive things enter into my life and maybe it’s just a coincidence but I truly beg to differ. To most I have entered a cult, or an obsession, but I can think of far worse things to be addicted to. As corny as it may seem, I thank a lot of my “Better Life” to CrossFit. It gave me strength, and not just for working out!
I want to give the highest of gratitude to Miki, Lee and Wayne as well as my CrossFit family for always being so positive and motivating! You three are amazing role models in the CrossFit community and I can’t thank you enough for making GCF the place it is. I am always pushing my potential as an individual a little further!
All of my life I was involved with sports. When I was growing up I played every sport that a kid could play! I started to realize that the sport that I excelled the most in was hockey. The hours, work and sacrifices playing at a high level of hockey paid off well during my time on one of the best junior hockey teams in the US. And I was lucky enough to play hockey for Ohio. After an injury with my knee I could no longer be competitive at the level I was used to, and had to give up my dream to maybe one day have a chance to play in the NHL.
After hockey I was in the gym and a typical "globo gymer". I later found CrossFit. It started out as new way to work out and stay in shape. I became addicted to CrossFit and with my competitive nature always tried to be the best. I found out that you could compete in this sport and there was something called the CrossFit Games! Once I found this out I told myself, “that's what I want to do, I want to compete with the best and make it to the Games”.
I decided to take my training in CrossFit seriously as I once did with hockey. So I found coach Miki Carey and started to train at Gardens CrossFit. We sat down together one morning and I told her that I wanted to be in the Games and I’ll do whatever it takes to get there. First thing she said was, "you can make it there", and from that point on I knew she really believed in me, and would put in the same time and effort I would. The rest is history and time will only tell if the hard work and dedication will pay off! Looking that way so far! Thanks Gardens CrossFit for helping me find a new dream!
Sometimes we fall, struggle--for whatever reason. It's meant not to destroy but rather to build up, provide perspective, to make one stronger.
The before picture of me took a year to get to--242 lbs, 42 waste, weak, slightly high cholesterol. A sprained ankle followed by high determination in grad school (48 hour days and lots of coffee) as well as a bad diet and no exercise culminating in a break-up with a long-term girlfriend is in that one picture--taken
January 2012--the only picture I think I took in the first half of 2012. For whatever reason--I lost control. I'm sure this is a similar story often found throughout multiple boxes.
I wanted to get my energy back and my life back on track as soon as possible. I had a roommate a few years ago that was an avid crossfitter and paleo dieter--so I knew what I needed to do and what to expect. I tried workouts at Gardens Crossfit and HEW PBG--ultimately choosing GCF after Lee and Miki kicked my ass but showed me proper technique. I remember my first week at GCF with 7 min. AMRAP burpees and a bridge run being the first workout.
I couldn't even bend over to tie my shoes that first couple of weeks, because my back was too sore--I was just paying my dues. It was intimidating as well to see these in-shape chicks dominating the pull-up bar and cleaning a lot of weight. I knew that if I worked out with these athletes, I'd reach my goals soon enough.
It has been 10 months, and I finally reached my initial goals. I lost 45 pounds weighing in at 197 pounds, I'm down to a 33 waste, and I got that ever frustrating muscle up. There are plenty of athletes that I'm sure deserve a BAMF as well--pretty inspirational stuff to think of some currents off the top of my head like a post brain-op getting right back into crossfitting or a pregnant woman continuing to be a beast or Masters level competitors performing like top RX athletes just to name a few. I'm truly thankful for all of the hard work that the trainers and the athletes have put into GCF. Thank you for selecting me for the BAMF for January.
And I also would like to thank Mascitelli for pushing me during these WODs. He keeps screaming at me to "pick it the %*@# up!" He's so angry, I love it!
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Me?! I am totally honored to have the opportunity to share my experience with CrossFit. I was never athletic growing up, I didn’t really have any hobbies either. I always loved gymnastics, but I never had the motivation to take any classes. I was always an active kid but never played any sports, unless you consider cheerleading a sport. Growing up in the Bahamas didn’t really help with the chance to play any sports.
So I started out just like most people, working out at the plain old gym, Golds Gym to be exact. Yea, LAME!! Until one day, someone invited me to try this new place out that their friend opened. They said I looked like I like challenges. Well they saw something in me that I had no clue existed… I went to CrossFit Palm Beach… which turned into Hard Exercise Works… Yes HEW... another lame… But hey, it lead me to Miki, and at the time it was all I knew to be "CrossFit." I became addicted and inspired by Miki and her amazing coaching. I would have it no other way than to join her at Gardens CrossFit. Then, I really fell in love! I watched myself grow, get stronger, and meet goals I never thought possible.
Here I am today… 9 months pregnant still CrossFitting. And OH, the controversy and comments I have heard. People think that because you are pregnant you're “disabled”. Well I beg to differ. People use pregnancy as a crutch to be lazy, eat whatever they want, and become unhealthy and fat. There is a misconception by most that you cannot do things while being pregnant. I have been blessed with a pretty "perfect" pregnancy, gaining minimal weight, and I'm still full of energy! I have a very supportive OB who never once told me to stop working out and even encouraged me to continue. She even told me it was only going to make my delivery much easier. Also, with the expertise of Miki, I was able to work out to my fullest capability without injuring myself or harming my baby. She supported me and gave me ways to modify my routine for safety.
So with just a few days left, I'm ready for my delivery. I sure hope my strong abs (thanks to Miki and Gardens CrossFit) help make it an easy one! I am forever grateful to this awesome establishment and my 6 AM family.
