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
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 @5:30pm
Saturdays @8:30am

Foundations
Tuesday/Thursday- 2 Weeks (4 Sessions)
7:30-8:30pm
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CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 140424

by GCF on 04/23/14

Skill - Ring Dips
(Details in class)

Then,
For time w/a partner:
100 Burpee Box Jump Overs (24/20)
100 Hollow Rocks
200m OH Walking Lunge Steps (45/25)
*Only 1 person working at a time

"Where the spirit does not work with the hand, there is no art." -Leonardo da Vinci


WOD 140423

by GCF on 04/22/14

We are so proud of everyone for their BSQ PRs! We can't believe how many there were, the progress is incredible! 

Strict Press 7x3

Then,
5rds
Every 2 Minutes, alternating movements:
20 C2B
200m Sprint
(Details in class)

"Question everything. Learn something. Answer nothing." -Euripides


Recipe of the Week!

by GCF on 04/22/14

  1. You want to eat peanuts? Fine, eat peanuts. As long as you don't have an allergy to them please feel free - in fact I encourage it- to use peanut butter in lieu of the almond butter. Peanuts will not kill you- unless you have a nut allergy. In that case, there is a chance that you might die. 

    Other than that, enough with the dogma of "but peanuts are not paleo" and "legumes are not paleo." 

    Twinkies and coke. Those are not paleo. So just STFU and eat some goddamn peanuts. Or legumes. Just don't eat most of the garbage typically seen in American culture and diet and you should be good to go. 

  2. Chicken Satay with "Peanut" Sauce

  3. What You Shall Need 
  4. 2 tbs fresh ginger root,  don't worry 'bout chopping since it'll be going into     your food processor
  5. 1 large shallot, quartered or so
  6. 4 garlic cloves
  7. 1 serrano chili pepper, sliced, seeds and stem removed
  8. 1/3 cup olive oil
  9. 12 boneless, skinless chicken thighs, cut into strips, or pre-sliced chicken strips similar to chicken fingers
  10. 1/2 tsp sea salt
  11. 1/4 tsp cayenne pepper
  12. 1 can whole coconut milk, 14 ounce
  13. 1/2 cup almond butter
  14. 2 tbs lime juice, freshly squeezed
  15. 1 tbs fish sauce
  16. 1/4 tsp freshly ground black pepper

  17. What You Shall Do:
  18. 1. In a blender or small food processor, combine ginger, shallots, garlic, and serrano chili pepper. Add oil slowly to create a paste-like consistency.
  19. 2. Divide the paste in half. Place one half in a ziplock bag, along with the chicken strips. Add salt and cayenne pepper. Seal the bag mix contents together with so you entirely coat the chicken. 
  20. 3. Refrigerate for at least 1 hour.
  21. 4. Place the other half of the paste in a saucepan. Shortly before mealtime, heat the saucepan over medium-high heat for 3-4 minutes, stirring often.
  22. 5. Add the remaining ingredients and whisk until smooth. Bring temperature down to medium-low, and continue to cook until a creamy consistency is reached (about 3 minutes or so).
  23. 6. Thread the marinated chicken strips on to skewers. Grill over direct high heat until fully cooked, turning once (about 5 mins or so).
  24. 7. Serve alongside the sauce.

WOD 140422

by GCF on 04/21/14

Find your 1RM BSQ
(If you can't today, try to get it in this week!)

Then,
2K Row for time!

"In youth we learn; in age we understand." -Marie von Ebner-Eschenbach


WOD 140421

by GCF on 04/20/14

We hope everyone had a fantastic holiday weekend and you're ready to start another great week of training!

With a running clock:
Complete 25 SQCL Thrusters (95/65)
Rest 5 Minutes
Then,
10, 15, 20, 25, 30
RKB Swing (53/35+)
Burpee

"Food for the body is not enough. There must be food for the soul." -Dorothy Day


WOD 140418

by GCF on 04/17/14

OHSQ 5x5

Then,
7x100' Sled Sprint
*Run 200m immediately after each sled sprint
7x200' Farmer Carry
*Perform the Sprint, Run, then Carry.

"You cannot find peace by avoiding life." -Virginia Woolf


Recipe of the Week!

by GCF on 04/17/14

  1. Doro Wat! This dish was downright and utterly delicious. So downright and utterly delicious, in fact, that we just had to share.

  2. Chances are, many of you have not been to an Ethiopian restaurant let alone had a true authentic Ethiopian dish. I recollect the aforementioned does pertain to me. 

  3. Doro wat is a traditional Ethiopian stew of chicken, eggs, and onions seasoned with ginger, garlic and spices and specifically berbere seasoning which, for some individuals, is mouth-scorching. 


You can make a batch of berbere yourself (recipe can be found here) or you can buy some from a local spice supplier.

  1. This long-simmering stew takes a bit of time and patience but the steps are rather easy and hard it's hard to jack up!

  2. Here is What You Shall Need:
  3. -3 pounds chicken drumsticks (about 10 drumsticks), skin on or off ; personally I prefer the skin on. Occasionally I might take off some of the fat, though. 
  4. -Kosher salt
  5. -¼ cup ghee
  6. -2 medium red onions, thinly sliced
  7. -3 garlic cloves, finely minced
  8. -1 (1-inch) piece fresh ginger, peeled and finely grated (about
  9.       1 tablespoon)
  10. -1 tablespoon berbere seasoning. This is a rare spice to come across so I have included the recipe for it, below. This seasoning is, however, sold online should you be interested. 
  11. -¼ teaspoon ground cardamom
  12. -¼ teaspoon freshly ground black pepper
  13. -2 cups chicken stock
  14. -4 hard-boiled eggs
  15. -Juice from 1 lime
Here is What You Need To Do:

1. Season the drumsticks with salt. Set aside. 
2. Heat the ghee in a large-ish dutch oven over medium heat. Add the sliced onions and cook 'em for about 12-15 minutes, gently mixing. About halfway through season liberally with salt.
3. Continue cooking, turning over the onion pile every ten minutes or so, for 30 to 40 minutes or until golden brown and nicely caramelized.
4. The goal is to get the onions tender and sweet and to do it right, this will take time. You know how some recipes call for cooking onions "10 minutes until caramelized?"  Don't believe it!  They're only illin' you. To properly caramelize onions, you will want to set aside about an hour or so. And, often times, sugar is utilized. But for this recipe, we omit sugar. 
5. Stir the garlic and ginger into the onions and cook until fragrant, about 30 seconds or so. 
6. Add in the berbere, cardamom and black pepper. 
7. Next, pour in the chicken stock. Mix well. 
8. Nestle the drumsticks into the liquid and bring the pot to a low simmer. Cover and cook for about 40-45 minutes making sure to turn the drumsticks occasionally. Make sure the meat is tender and cooked through.
9. In the meantime make and peel four (4) hard boiled eggs.
10. Once the chicken is done, remove the lid, turn the heat up to medium-high and reduce the liquid by about a third or so. This should take about ten minutes.
11. Add the lime now, as this will add a citrusy zing and a nice zesty brightness
12. Cut the hard-boiled eggs into quarters, place on a dish then top with the chicken thighs and sauce. 
13. I must put this disclaimer in, that this dish can be pretty darn hot depending on the amount of berbere/spice you use. 

Recipe adapted from www.nomnompaleo.com



WOD 140417

by GCF on 04/16/14

AMRAP 7
1, 2, 3, 4...
DB SN (1R/1L)
Wall Ball (20/16)

3 Minute Rest

AMRAP 7
1, 2, 3, 4...
HPCL (135/95)
Burpee Over the Bar

3 Minute Rest

AMRAP 7
1, 2, 3, 4...
Push Press (95/65)
V-Up

"We may brave human laws, but we cannot resist natural ones." -Jules Verne


Full Moon Paddle Boarding

by GCF on 04/16/14

Hey GCF athletes! 
We're all about pushing ourselves, trying new sports and activities, and getting together as a community to have fun...Soooo, let's get out and have fun! 

Thursday, May 15th at 7pm is the Full Moon Paddle with Blueline Surf and Paddle. It's $20 for full rental. You bring a cooler with drinks and maybe a snack to share (or whatever your heart desires), wear comfy clothes, and we paddle to watch the moon.

 This activity has a limit on the number of people, so get on it! Spots fill up fast! YOU need to call THEM to reserve your spot: 561-744-7474. It's super easy and a ton of fun. 
What are you waiting for, DO IT! 
Check the Blueline link HERE for more info, or visit them on Facebook HERE.

WOD 140416

by GCF on 04/15/14

Tabata Shoulder Touches

Then,
5-7 Sets of Strict HSPU for Max reps

Then,
For Max reps, with a partner:
4 Minute AMRAP - Alternating 10 Calorie Row
4 Minute AMRAP - Alternating 1 Rope Climb
4 Minute AMRAP - Alternating 2 DB Box Step Overs (24/20)
Repeat all with 3 Minute AMRAPs, then with 2 Minute AMRAPs. 

"As covetousness is the root of all evil, so poverty is the worst of all snares." -Daniel Defoe


WOD 140415

by GCF on 04/14/14

Skill - Kipping
(Details in class)

Then,
For time:
30 FSQ (135/95)
50 Pull-ups
30 FSQ
50 T2B
30 FSQ

"Now and then it's good to pause in our pursuit of happiness and just be happy." -Guillaume Apollinaire

 

WOD 140414

by GCF on 04/13/14

Axel DL 7x5
(Details in class)

Then,
AMRAP 15
7 PCL (135/95)
7 S2O (same)
30 Double Unders
200m Run

"Anything looked at closely becomes wonderful." -A. R. Ammons


WOD 140411

by GCF on 04/10/14

3x50 UB RKB Swings
*Perform with a partner. Your rest is while your partner is working. 

Then,
Death by 10m
1 10m Sprint on the 1st minute
2 10m Sprints on the 2nd minute
3 10m Sprints on the 3rd minute
etc... until you cannot complete the required Sprints in the minute.
*Penalties for not completing certain rounds ;)

"I have a simple philosophy: Fill what's empty. Empty what's full. Scratch where it itches." -Alice Roosevelt Longworth


WOD 140410

by GCF on 04/09/14

Congrats to Jason R. on his FIRST Muscle-up!!!
Post those PRs to the board when they happen. There are definitely some missing from this month. Celebrate what you work so hard for! And remember to get those APRIL GOALS up on the board too!

YOU PICK!
"Cindy"
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

OR 
"Mary"
5 HSPU
10 Pistols (alternating)
15 Pull-ups

"Education is learning what you didn't even know you didn't know." -Daniel J. Boorstin


WOD 140409

by GCF on 04/08/14

PJ 5x3

Then,
Ladder 10
2, 4, 6, 8... Curtis Ps (95/65)
50' Prowler Push (4/3 Plates)

"Every good painter paints what he is." -Jackson Pollock


WOD 140408

by GCF on 04/07/14

EMOTM 9
Minute 1 - 6-8 HPCL
Minute 2 - Max Strict Pull-ups
Minute 3 - Max L-Sit

Then,
Partner Relay
1x800m
2x400m
4x200m
*Your rest is the time it takes your partner to run.

"One cannot and must not try to erase the past merely because it does not fit the present." -Golda Meir


WOD 140407

by GCF on 04/06/14

BSQ - 6x2 @80%+

Then,
21, 15, 9
SDLHP (95/65)
Lateral Burpee Over Bar

"The greatest trap in our life is not success, popularity or power, but self-rejection." -Henri Nouwen


WOD 140404

by GCF on 04/03/14

OHSQ - 8, 6, 4, 2

Then, 
Tabata (8rds :20/:10)
Hollow Rock
Renegade Row (No push-up)
Burpees

Then,
10rds :30/:30 Weighted Plank (45/25)

"We are not makers of history. We are made by history." -Martin Luther King Jr. 


WOD 140403

by GCF on 04/02/14

For time:
30, 20, 10
Low-carry Weighted Lunge Steps
T2B
RKB Swing (53/35+)

Then,
3 attempts at your fastest 400m Sprint
Rest as needed. 

"Our culture runs on coffee and gasoline, the first often tasting like the second." -Edward Abbey


WOD 140402

by GCF on 04/01/14

DB PJ 4x15

Then,
AMRAP 12
15 Ring Rows
100' Prowler Push (4/3 plates)
15 Plyo Push-ups
100' Prowler Push

"If you wish to be loved, show more of your faults than your virtues." -Edward G. Bulwer-Lytton



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