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 141021

by GCF on 10/20/14

BSQ - 5@55%, 5@65%, 3@75%, 2@85%, 2@90%, 5@85%

Then,
AMRAP 8
10 Pistols (total)
10 T2B
10 Burpees

"The hardest years in life are those between ten and seventy." -Helen Hayes


BAMF

by GCF on 10/20/14

Check out our new BAMF
You deserve it buddy, and we're going to miss you. 
Best of luck in NY!

WOD 141020

by GCF on 10/19/14

Every 3 Minutes for 10rds:
1 Bear Complex
200m Run
Rest in remaining time
(Details in class)

"We often have to put up with most from those on whom we most depend." -Baltasar Gracian 


WOD 141017

by GCF on 10/16/14

Back Rack Split SQ - 4x8
*Alternate legs for a total of 8 reps

Then,
3rds for time
20 Wall Ball (20/16)
40 Double Unders
Shuttle Run

"The most powerful weapon on earth is the human soul on fire." -Ferdinand Foch


Recipe of the Week!

by GCF on 10/16/14

Have you ever had Mozambique-inspired food?

Well, here ya go. 

This is an African curry that can be done with chicken, shrimp or crab. Heck you can even throw some beef in there. Either way, it's rather simple to make and does not require many ingredients. 



African Stew!

What You Shall Need:

1 tbsp. olive oil
1 onion, finely chopped
2 garlic cloves, peeled and chopped 
1 bay leaf
1 (14.5 ounce) can whole peeled tomatoes, drained
2 tsp curry powder
1/8 tsp salt
1 (2 to 3 pound) whole chicken, bones and skin removed, cut into pieces
1 (14 ounce) can unsweetened coconut milk
1 lemon, juiced

What You Shall Do:

1. Heat oil in a large, heavy skillet over medium heat. Stir in the onion, garlic, and bay leaf. Saute until the onion is just lightly browned. Mix tomatoes, curry, powder, and salt into the skillet. Continue cooking about 5 minutes. Mix in the chicken, and cook 15 to 20 minutes, until no longer pink and juices run clear. 

2. Reduce skillet heat to low. Stirring constantly, gradually blend the coconut milk over a period of about 10 minutes. Mix in lemon juice just before serving. 

Margarine or Butter?

by GCF on 10/16/14

Whose bright idea was it to replace butter (which is rich in the fat-soluble vitamins A, D, E and K and the minerals magnesium, calcium, potassium, phosphorus and selenium, all essential for good health) with factory-made margarine? The latter is made from refined vegetable oils (high in inflammatory Omega-6 fatty acids) which  are neutralized, bleached, filtered and deodorized and turned into a spreadable form by a chemical process called hydrogenation since they are not naturally solid at room temperature. It is also inundated with artificial colors and flavors. If it was made in a factory then chances are it is probably not good for you in the first place. Seriously, this stuff does not go into our bodies and we hope it ain't going into yours!

WOD 141016

by GCF on 10/15/14

Strict Pull-ups: 2, 4, 6, 8, 6, 4, 2
*Alternate with a partner

Then,
For time
Run 400m
21 HPCL (135/95)
Run 400m
15 HPCL
Run 400m
9 HPCL

"He conquers who endures." -Persius


WOD 141015

by GCF on 10/14/14

Partner Wompin'
For time
2-20
Box Jumps (24/20)
RKB Swings (53/35+)
S2O (115/75)
Abmat Sit-ups
*Must complete all reps of one movement before going to the next

"All grand thoughts come from the heart." -Luc de Clapiers


WOD 141014

by GCF on 10/13/14

BSQ 3x10 @70-80%

Then,
AMRAP 10
2 Muscle-ups
10 Push-ups
15 ASQ

"Lead, follow, or get out of the way." -Thomas Paine


Barbells 4 Boobs

by GCF on 10/13/14

October is Breast Cancer Awareness month, and we will be hosting our 3rd annual "Grace" event! Saturday, October 25th at 9:30am. Olympic Weightlifting will meet from 8:30-9:30am, and the event will start after that. We ask that you wear pink in honor of the charity and if you would like to donate, please do so HERE at the GCF page Miki created.

Everyone's welcome! We will run in heats and go until everyone who wants to WOD is done :)
"Grace" is 30 CL/J (any way) for time at 135/95lbs. There will be options to scale if needed. 

WOD 141013

by GCF on 10/12/14

Find a heavy single CL for the day

Then,
In teams of 3 or 4, complete as many Meters & Burpees as possible in 12 minutes:
1 teammate must be rowing while another is doing burpees
If 1 teammate wants to stop and switch, the other teammate must do so as well

"I am always doing that which I cannot do, in order that I may learn how to do it." -Pablo Picasso


WOD 141010

by GCF on 10/09/14

AMRAP 7
40 Double Unders
20 RKB Swings (Heavier than you normally use)
Rest 3 Minutes
AMRAP 7
200' Sprint
8 Ring Dips (Sub Muscle-up to Dips)

"Nature always wears the colors of the spirit." -Ralph Waldo Emerson


Should You Take Magnesium?

by GCF on 10/09/14

Should you take magnesium?

You should take magnesium if you have the following:
Muscles
A heart
Lungs
Bones
Eyeballs
A functioning nervous system

You should take magnesium if you care to do the following:
Sleep Better
Have stronger muscles
Have better flexibility
Have strong(er) bones and teeth
Lift more
Run faster, longer
Decrease your likelihood of diabetes and other metabolic disorders

To learn which foods have substantial amounts of naturally occurring magnesium click here.

Recipe of the Week!

by GCF on 10/09/14

Ground Beef Wraps, Asian Style!

Nothing all that new or original here but these should be a staple in those individuals whom are grain/gluten free. 

Lettuce replaces the grain here. As for the meat you can really use anything that your little heart desires. Ground chicken, shredded chicken, lamb, ground turkey, etc. 

Every once in a while I'll elect to chuck a few globs of sour cream on 'em. Of course any dairy I consume is organic and comes from a happy, grass-fed cow. I don't need no stinkin' hormones or antibiotics in my foods!




What You Shall Do:
  • 1 lb. grass-fed ground beef
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tb. fresh finely chopped ginger
  • 1/2 c sliced mushrooms
  • 1 c shredded cabbage
  • 1 tsp. apple cider vinegar
  • 1 tbs. coconut aminos
  • 1 tbs. fish sauce (we use Red Boat Fish Sauce
  • 1 head Iceberg or Bibb lettuce, keep large leaves in tact
  • Shredded cabbage, shredded carrots and/or chopped green onions, for garnish. Can also use chopped cilantro, parsley and/or fresh mint. 
What You Shall Need:

  • Heat a skillet over medium heat with a bit of olive oil to saute the onions. Saute for only about 2 minutes.  Next add beef and cook until it is no longer pink in the center (about 7 minutes) and add the garlic and ginger. Stir well for about a minute.
  • Add the mushrooms and cabbage and cook until vegetables are soft. Stir in the vinegar, coconut aminos, and fish sauce and continue stirring until heated throughout.
  • Spoon the ground beef mixture into the lettuce leaves. Top with additional cabbage, carrots, and green onions if desired. Mint, cilantro is of course optional.

WOD 141009

by GCF on 10/08/14

For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 - Wall Balls (20/16)
*1 Rope Climb after each round

"Happy are those who dare courageously to defend what they love." -Ovid


WOD 141008

by GCF on 10/07/14

Wompin'
EMOTM: 
3 DL (185/135)
3 Burpees
*In the remaining time, complete as many pull-ups as possible. WOD is complete when you hit 100 pull-ups!

"It's always too early to quit." -Norman Vincent Peale


WOD 141007

by GCF on 10/06/14

BSQ 3xME reps @60-70%
(Do not go to 100% failure)
*Alternate with ME Ring Rows 

Then,
1 Mile Run for time!
(If you cannot make it in today, PLEASE do this at home!)

"Friendship is one mind in two bodies." -Mencius


WOD 141006

by GCF on 10/05/14

Every :45sec - 2 PCL for 6rds

Then,
AMRAP 3
5 HPCL (135/95)
15 ASQ
Rest 1 Minute
AMRAP 3
5 Box Jump Overs (24/20)
10 Push-ups
Rest 1 Minute
AMRAP 3
150 Double Unders
Max HPCL in remaining time (same weight)

"It's kind of fun to do the impossible." -Walt Disney


WOD 141003

by GCF on 10/02/14

Back Rack Split Squat 5x6 (Alternate legs, for a total of 6 reps)
*Increase weight on each set

Then,
AMRAP 12
200' Prowler Push (Start with 1 plate, add a plate each round)
15 Burpees

"Temptation is a woman's weapon and man's excuse." -H. L. Mencken



Recipe of the Week!

by GCF on 10/02/14

  • I recall my momma always making shepherd pie, or some variation therein. I further recall the days that I knew nothing about nutrition, the human body, disease, health or anything pertaining to, well, anything. Therefore I never enjoyed anything about having Shepherd's Pie for dinner other than secretly feeding my dog Pebbles, under the kitchen table. 

    Then again I was a child. I wanted to eat what tasted good. I wanted to eat sugar. Then more sugar after that sugar is done. Fruity Pebbles, Smore's Pop Tarts, etc. Ya know, all that stuff that I try to avoid now like the plague. Coke and Pork Rolls. Dr. Pepper and pizza (extra cheese). Chocolate chip mint ice cream, the latter for which I would be lying if I said I still didn't indulge every once in a while. I'd further be lying that by saying "every once in a while" I didn't mean every damn night. 
  • Just kidding. I really mean every other night. 

    Now, I've come full circle and the foods that I used to enjoy no longer taste as great. Once you eat real food and omit the garbage your taste buds will change. Nowadays, Shepherd's Pie with meat and veggies and good fats is what is appetizing to me. Fruity Pebbles is not. 


  • What You Shall Need:
  • 3/4 lb. parsnips, peeled -n-grated
  • 1 tbs. olive oil
  • 1-2 bacon slice(s)
  • 1/2 lb. zucchini, sliced
  • 1/4 lb. mushrooms, sliced (your choice of white button, cremini or shitaake)
  • 1 stalk celery, finely diced
  • 1 tsp. coconut oil
  • 1/2 red onion, finely diced
  • 1 and 1/4 lb. ground turkey
  • 2 green onions (scallions), sliced
  • 1 tbs. Italian seasoning
  • 1 tsp. celery salt
  • 1/2 tsp. freshly ground black pepper
  • 6 egg whites, divided in half (3 and 3)
  • 1/2 cup freshly chopped parsley
What You Shall Do:
  • Preheat oven to 425 degrees F.
  • Peel parsnips then grate with a cheese grater. Mix with a pinch of sea salt and olive oil then set aside.
  • Cook bacon in pan over medium heat. Save the bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside.
  • Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened.
  • Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. Saute until turkey is fully cooked.
  • Combine meat and vegetables in one pan and mix thoroughly. Let cool five or ten minutes.
  • Combine 3 egg whites with parsley and stir into the meat and vegetable mixture
  • Combine the other 3 egg whites with parsnips.
  • Coat an 8x8 baking dish with olive oil, coconut oil or butter
  • Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon.
  • Bake for about 25 minutes or until the top begins to brown.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               

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