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
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561-630-3118
CrossFit Journal: The Performance-Based Lifestyle Resource
4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 140829

by GCF on 08/28/14

Labor Day schedule: 9am WOD only!
(Regular hours 8/30 & 9/2)

3rds
5 sets of:
5 DL
5 HPCL
5 S2O
5 BSQ
(155/105)
Run 400m
*Every time you set the bar down, you must complete one full Shuttle Run.

"Not admitting a mistake is a bigger mistake." -Robert Half



Recipe of the Week!

by GCF on 08/28/14

The main prerequisite for recipes to be included on our site is that they have to be delicious. This recipe does not fail in that department and thus meets the requisite thereby making the cut to get onto our site. Please note we do attempt and consume all of these recipes before we disclose them to you, our loyal readers and fans.

Butternut squash is legit for you, kale is downright and utterly fantastic for you, so in this recipe you’re already starting off on the right side of the bed. Next, add in some grassfed beef chunks/sirloin tips and you’re doing just swell if you are trying to mimic “paleo” lifestyle/eating. That’s because you’re getting plenty of nutrition from the kale and squash, as well as the essential protein from the grassfed beef. What's just as important is what you are not consuming. Man made, factory produced and chemical laden "food stuffs". You’ll feel satiated at the end of the bowl as it does tend to sit heavy from the protein and fat (not a bad thing). By browning the meat in bacon fat, you are thereby giving it wild amounts of flavor if, of course, you decide to use bacon fat as your cooking fat.

 

Butternut Squash & Kale Beef Stew

 2 tbsp. bacon fat, butter or cooking oil of choice

 2 lb. stew beef, cubed

 1 onion, roughly chopped

 4 garlic cloves, minced

 1 1/2 tbsp. fresh sage, minced

 1/2 tsp. smoked paprika

 1 small butternut squash, cubed (about 4 cups)

 16 oz. frozen, chopped kale (or one bunch fresh)

 4 cups beef stock, preferably homemade

 Salt and pepper

What You Shall Do:

1. In a large dutch oven heat 1 tbsp. bacon fat (or butter, oil) over medium high.  Working in batches, brown the meat, making sure NOT to cook it through. Set browned meat aside.  

2. Lower heat to medium and add another tbsp. of cooking fat.  Once it’s melted add the onions, garlic, smoked paprika, and sage to pot, along with salt and fresh pepper.  Cook about 6-8 minutes, or until the onions begin to soften and become translucent.  Make sure to stir frequently so the mixture doesn’t burn.

3. Add the beef, butternut squash, and kale to the pot.  Stir to combine everything then add the chicken stock and two cups of hot water.  Bring to a boil, then reduce to a simmer and cook covered for at least an hour.  Mine went a bit longer.

4. Serve and enjoy. This makes a rather large batch of stew. You most certainly can store in fridge/freezer.


Recipe adapted from paleogrubs.com

WOD 140828

by GCF on 08/27/14

5-7 sets of ME Strict HSPU
(5x10 Modified)

Then,
EMOTM 15
...

"I wonder what fool it was that first invented kissing." -Jonathan Swift


WOD 140827

by GCF on 08/26/14

Wednesday Wompin'
2rds for time:
100 Sit-ups
200' Sled Pull Forward
800m Run
200' Sled Pull Backward

"The season of failure is the best time for sowing the seeds of success." -Paramahansa Yogananda 


Bowling!

by GCF on 08/25/14

Come hang out for a Happy Hour/Bowling/Social gathering.
Why?
Why not! 

All GCF members and family (kids, spouses) are welcome!
 
It's $12 and change for shoes + 2 games...about 2hrs +/-

Don't want to bowl, but obviously want to be part of the
fun? 
Just come and hang out with us! 

We'll be at Jupiter Lanes from 6:30pm until our games are
done, and the FIRST 10 GCF MEMBERS to show up at 6:30pm will get their shoes/games paid for!

PLEASE RSVP and let us know you will be bowling...we need to have the correct amount of lanes. 
Thank you!

Click HERE for the facebook event page

WOD 140826

by GCF on 08/25/14

Every 2mins for 8rds:
1 SN Pull (2sec at knee) + 1 SN (hh) + 1 SN (ak)

Then,
Ladder 8
2, 4, 6, 8, ....
KB SDLHP (53/35)
RKB Swing
KB CL (per arm)

"The ultimate lesson all of us have to learn is unconditional love, which includes not only others but ourselves as well." -Elisabeth Kubler-Ross 


WOD 140825

by GCF on 08/24/14

Congrats to Coach Nick, Kourtney and Missy for their hard work at Crush Games this weekend & Chelsea and Natalie who both took 1st place at the Treasure Coast Classic!!!

20rep FSQ (week 5)
*Add 5-10lbs or 5% from last week

Then,
4rds for time
Run 400m
24 Pull-ups (or sub 16 C2B or 8 Muscle-ups)

"No matter how busy you are, you must take time to make the other person feel important." -Mary Kay Ash


WOD 140822

by GCF on 08/21/14

Good luck this weekend (Friday) to Coach Nick, Kourtney & Missy, competing at Crush Games at the BB&T center!!!

BSQ 3x10 @70-80%

Then,
For time:
21, 15, 9 Thruster (95/65)
50 Double Unders after every round

"How beautiful it is to excel, and the goodness of giving from your heart." -Robert Mondavi


WOD 140821

by GCF on 08/20/14

2 Minutes Max Rope Climbs 
(Bring your socks!)

Then,
Tabata (8rds :20/:10)
Box Jumps (24/20)
Ring Push-ups
T2B

"I must govern the clock, not be governed by it." -Golda Meir


BAMF

by GCF on 08/20/14

Adding to the list of amazing people, here is our newest BAMF

We are so proud of each and every one of the people in this gym, and it's tough to nominate someone...since everyone deserves it. However, this little kiddo has had one of the biggest impacts on us, and herself and we couldn't be happier for her. She definitely deserves the title BAMF...
and Squab

WOD 140820

by GCF on 08/19/14

Wompin'
Team WOD (2-4ppl)
3rds for time
Row 1200m 
36 Reverse Front Rack Lunge Steps (95/65)
400m Farmer Carry (60+/40+)
*Only 1 teammate working at a time

"Never pick a fight with an ugly person, they've got nothing to lose." -Robin Williams


WOD 140819

by GCF on 08/18/14

It's Squab's last day! You have no idea how much we will miss you & what a presence you have brought to GCF. We wish you nothing but success at FSU and know you'll achieve great things. We're already looking forward to your first break to come home and visit! Love you kiddo!

EMOTM 10
2 SN

Then,
"Helen"
3rds for time
Run 400m
21 AKB Swings (53/35)
12 Pull-ups

"I'm sorry, if you were right, I'd agree with you." -Robin Williams


WOD 140818

by GCF on 08/17/14

Good Luck Gerry Raymond! GCF will miss you! It was great to have you at GCF, do great things in Pittsburgh.
20rep FSQ (Week 4)
*Add 5-10lbs or 5% from last week

Then,
3rds for time
Run 200m
12 HPCL (135/95)
15 Burpees Over the Bar

"No matter what people tell you, words and ideas can change the world." -Robin Williams


Congrats!

by GCF on 08/15/14

Congrats to our very own Kourtney and Sam! They are getting married Saturday! We wish you nothing but happiness, love and an amazing life together! Have a fantastic day and enjoy every minute! We are so happy for you!


WOD 140815

by GCF on 08/14/14

BSQ - 8@60%, 6@70%, 4@80%, 6@75%, 8@65%
*Perform Max Effort set of Strict Pull-ups immediately after each set of BSQ

Then,
2rds for time:
30 Wall Ball (20/16)
30 Box Jump (24/20)
60 Double Unders

"If you haven't seen your wife smile at a traffic cop, you haven't seen her smile her prettiest." -Kin Hubbard



WOD 140814

by GCF on 08/13/14

PP 6x3

Then,
"Diane"
21, 15, 9
DL (225/155)
HSPU

"Let no one who loves be unhappy, even love unreturned has its rainbow." -James M. Barrie


WOD 140813

by GCF on 08/12/14

Wednesday Wompin'
3rds for time:
Run 1200m
Row 750m
5 Rope Climbs

"He who is not courageous enough to take risks will accomplish nothing in life." -Muhammad Ali


WOD 140812

by GCF on 08/11/14

AMRAP 3
3 PSN (95/65)
4 Pull-ups (Sub C2B)
:90sec rest

AMRAP 3
5 Thrusters (95/65)
7 V-Ups
:90sec rest

AMRAP 3
3 SDLHP (95/65)
4 Ring Dips (Sub Muscle-up)
:90sec rest

AMRAP 3
5 Floor Press (95/65)
7 T2B
:90sec rest

AMRAP 3
3 CL (95/65)
4 Push-ups

"Everyone here has the sense that right now is one of those moments when we are influencing the future." -Steve Jobs


WOD 140811

by GCF on 08/10/14

20rep FSQ (Week 3)
*Add 5-10lbs or 5%

Then,
For time:
20, 15, 10, 5 - Burpees
*Shuttle Run after each round

"Everything that irritates us about others can lead us to an understanding of ourselves." -Carl Jung


WOD 140808

by GCF on 08/07/14

BSQ EMOTM @40%-80%
Then, every 2mins @80-85%+
(Details in class)

Then,
For time:
50 Wall Ball (20/16)
40 DL (135/95)
30 Push-ups
20 HPCL (same bar)

"If the world seems cold to you, kindle fires to warm it." -Lucy Larcom


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