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)

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Olympic Weightlifting
Wednesdays @5:30pm
Saturdays @8:30am

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Tuesday & Thursday 

Tuesday & Thursday- 2 Weeks (4 Sessions)
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4098 PGA BLVD, 
Palm Beach Gardens FL 33410

Gardens Crossfit

WOD 141121

by GCF on 11/20/14

***Congrats to Marina on her wedding day! We hope you have an amazing day and wish you nothing but the best! 

1 1/4 FSQ 5x2 @70-80%

For time
21, 15, 9 - HSPU (45s/abmat)
*Run 400m after each round

"Absence sharpens love, presence strengthens it." -Thomas Fuller

Recipe of the Week!

by GCF on 11/20/14

What's noteworthy of this recipe, is that the filling can be saved and consumed for breakfast the following morning. Simply add some avocado or even a sweet potato as a side. Heck, fruit wouldn't even upset me. 

What You Shall Need:

1 butternut squash
Cooking fat; grass-fed butter, olive oil, coconut fat and/or bacon fat
1 medium onion, finely diced
6 oz. of mushrooms, cleaned and chopped into bite sized pieces
1 lb. boneless, skinless chicken breast, cut into bite sized pieces
1 apple cut into bite sized pieces. I happened to use a gigantic apple just 'cause I love them apples!
Salt and pepper
3 tbsp fresh rosemary cut incredibly fine
2 tsp. fresh basil also cut incredibly fine
2 tsp. apple cider vinegar
1 tsp thyme, cut fine. Fresh is always preferred. 
5 breakfast-link sized sausage links cut into pieces

What You Shall Do:

1. Preheat your oven to 375F
2. Chop the ends off of your butternut squash and split long ways. Scoop out the guts and seeds of both halves. You know what I do? Save the seeds, throw 'em in with some butter or olive oil, salt-n-pepper, then bake for about 10 minutes at 350F.
3. Place the halves face down in a shallow baking dish and fill it to about 1/2 inch of water in the pan. Place it in the oven and bake for 30-40 minutes until the side that is facing down is roasted and fork tender in the middle. Once this is done cooking you will be scooping out the inside flesh and adding it to the meat mixture you are about ready to make.
4. While that is getting all fine and dandy, start getting your filling ready. 
5. Heat a rather large skillet with cooking fat. Add in onions and mushrooms and let 'em begin to soften. While that is going down chop up your apples. 
6. Add in the apples and then chop up the chicken then add that in. Let everything cook for a few more minutes. 
7. When it's almost done, add in your spices, apple cider vinegar, salt/pepper and sausages. I wouldn't even be mad if you added in more butter at this point. Just 'cause, ya know, butter makes everything taste swell. 
8. Take out your butternut squash. Scoop out the insides and add it to the meat mixture. The meat mixture should be cooked already so be careful not to overcook it. Simply make sure you mix the squash thoroughly with the meat mixture. 
9. Place your mixture in the squash. The squash at this point should essentially be a bowl filled with meat, apples, spices and mashed-in squash. Enjoy!

End of Year Special

by GCF on 11/20/14

What do you want out of your gym? 

1. Experienced and extensively certified coaches
2. All encompassing and/or individualized programming
3. Accountability in achieving your goals
4. Organized, structured classes
5. Expert nutritional education and support
6. An overall awesome community

We are excited to announce our new special that we will be running for the remainder of the year, through December 31st. It is open to all individuals whether you are a current member or a prospective member looking to join our family at Gardens CrossFit

Existing members, refer a friend and get your next month half off. 

New members referred to us by existing members also get half off their first month as well as half off their foundations course. 

If you are currently engaged in an exercise regimen and/or a member of another facility for this limited time we are offering to match your current monthly rates, should you decide to jump on board with us. Simply show us proof of your current rates and we will be more than happy to oblige. 

Does this sound like a good fit for you? If so, we'd love to have you join us. Call or email us today! You have until the end of the year to redeem. Certain rules do apply


WOD 141120

by GCF on 11/19/14

Odd: 15 Burpees
Even: 8-10 Strict Pull-ups

8x200m Sprints
(:30sec rest between)

"No fine work can be done without concentration and self-sacrifice and toil and doubt." -Max Beerbohm

WOD 141119

by GCF on 11/18/14

10 S2O (95/65)
10 Box Jumps (24/20)
10 Wall Ball (20/16)
10 HPSN (same bar)
10 Box Jumps
10 Wall Ball
10 CL (same bar)

"Experience is the teacher of all things." -Julius Caesar

WOD 141118

by GCF on 11/17/14

OHSQ 5x3 Tempo

For time
21, 15, 9 - C2B
7, 5, 3 - Ring Muscle-ups
*20 BSQ (135/95) after each round

"The secret of business is to know something that nobody else knows." -Aristotle Onassis

WOD 141117

by GCF on 11/16/14

*Best of luck to our girl Jenn (Streaky) who is heading up to Georgia to take on a new adventure in her life! We wish you nothing but the best, and know that you will do great things wherever you go! GCF will not be the same without you, kick some butt up there!


For time
50, 40, 30, 20, 10
Double Unders

"It's the steady, quiet, plodding ones who win in the lifelong race." -Robert W. Service

WOD 141114

by GCF on 11/13/14

FSQ 3xME @70-80%

40 Double Unders
100' Prowler Push (4/3 plates)

"Money won't buy happiness, but it will pay the salaries of a large research staff to study the problem." -Bill Vaughan

Recipe of the Week!

by GCF on 11/13/14

Orange Srirachi Chicken

We promise this gem right here will not disappoint. The marinade gives the chicken a very rich herby flavor while the spicy sriracha and sweet citrusy notes of the glaze gives this dish a hefty pack of downright utter deliciousness. 

Sure it might not take 10 minutes to prepare. Heck, it might not take 20 minutes to prepare but rest assured the time and effort will be well worth the wait. 

What You Shall Need:
About 10 or 12 chicken drumsticks (3 1/2 to 4 lbs)
2 tsp. kosher salt

1 medium yellow onion, roughly chopped
1 cup fresh basil leaves
1/2 cup orange juice
4 garlic cloves , roughly chopped
1 tbsp fish sauce
1 tbsp balsamic vinegar
1 tsp tomato paste
1/2 tsp freshly ground black pepper

Orange Sriracha Sauce:
1/2 cup orange juice
2 tbsp honey
1 tbsp Paleo sriracha (for recipe and to make your own sriracha click here)
1 tbsp ghee
1 tsp coconut aminos
1 tsp toasted sesame seeds (optional)
Kosher salt

What You Shall Do:
1. Sprinkle the kosher salt onto the kitchen and set aside.
2. To make the marinade, toss the onion, basil, orange juice, garlic, fish sauce, balsamic vinegar, tomato paste, and pepper in a food processor on high-powered blender. Puree until smooth
3. Pour the mixture over the kitchen, making sure that all the drumsticks are well-coated. Cover and marinate the chicken in the refrigerator for at least an hour and up to 12 hours. 
4. When ready to cook, take the bowl of chicken out of the fridge and preheat the oven to 400F. Place a wire rack on top of a foil-lined baking sheet. 
5. Transfer the drumsticks to the wire rack in the oven. Spoon some extra marinade onto each piece of chicken. Bake for 40 minutes or until cooked through and the skin is golden brown. Make sure you flip each piece and turn the baking sheet at the halfway point. 
6. While the chicken is in the oven make the Orange Sriracha sauce. In a small saucepan stir the orange juice, honey, sriracha, ghee and coconut aminos. 
7. Cook over high heat. Once it is at a boil, turn down the heat to low and reduce the sauce until it has thickened, about 3 minutes or so. 
8. Brush a think layer of the sauce over the chicken. Cook for about 5 more minutes. 
9. Then take the chicken out of the oven and brush remaining sauce over the drumsticks. Sprinkle with sesame seeds if you feel like being naughty. 

Recipe adapted from NomNom Paleo.

WOD 141113

by GCF on 11/12/14

Push Press 5x3
Strict Pull-up 5xME
*Alternate between the movements

For time
OH Walking Lunges (45/25): 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Shuttle Run 

"Self-preservation is the first law of nature." -Samuel Butler

WOD 141112

by GCF on 11/11/14

Every 4 Minutes for 6rds:
Run 400m
10 Box Jump Overs (24/20)
1 PCL (80-100%)

"Give me a museum and I'll fill it." -Pablo Picasso


by GCF on 11/10/14

Congrats to Chelsea & Natalie for their Bronze medals at this past weekends IPL World Meet in Vegas!
We're super proud of you guys and excited for more to come in the world of Powerlifting!

WOD 141111

by GCF on 11/10/14

Shake the hand of a Veteran today! Be thankful!

OHSQ 6x2 (tempo)

4 T2B
8 Plyo Push-ups

"The possible ranks higher than the actual." -Martin Heidegger

WOD 141110

by GCF on 11/09/14

Thank you to everyone who came out to the 3rd Anniversary BBQ Party! We are so thankful for all of you, and we had a blast! Thank you for making it a wonderful day and for making our community so awesome!
(Link to pics HERE)

3rds - 1 Minute Stations/1 Minute Rest Between - Goal Max Reps!
DB Thrusters (30/20+)
Bar Muscle-ups 
Row (Meters)
HPCL (70%+)

"Be the chief but never the lord." -Lao Tzu

WOD 141107

by GCF on 11/06/14

*We're super excited to celebrate our 3yrs with everyone (who are in town) on Saturday! Remember 3-6pm at Anchorage Park, food at 3:30pm. Games and prizes, water provided. See you there!

BSQ 4x3 Tempo @60-65%

For time
21, 15, 9
SDLHP (115/75)
Push Press (same)

"Whatever you are, be a good one." -Abraham Lincoln

WOD 141106

by GCF on 11/05/14

*BBQ Saturday! Do you have your game face on? Be prepared to play and earn some raffle tickets!
5x :30sec Ring Rows

5 Minute Ladder
KB Complex (1-arm SW/CL) - 1, 2, 3, 4, 5...

6 Minute Relay
100' Prowler Push (4/3 plates)
*Alternate with teammates for 6 minutes

"I have a wonderful make-up crew. They're the same people restoring the Statue of Liberty." -Bob Hope

WOD 141105

by GCF on 11/04/14

10rds for time
2 SN (135/95+)
6 T2B
20 Double Unders

"Liberty is worth paying for." -Jules Verne

IPL Worlds

by GCF on 11/04/14

Our girls, Chelsea & Natalie, leave tomorrow for Vegas! They have been training for the IPL World meet, which takes place this week November 6-9th at the Golden Nugget. These two trained for 3+ months before this to make a National level meet and place there to qualify for Worlds. Needless to say, they've been lifting a lot of heavy s**t lately! We are so proud of their dedication and determination and can't wait to see them excel! Everyone wish them the best as they kick some butt!

GCF 3rd Anniversary BBQ

by GCF on 11/04/14

Hey guys, we'll be handing out raffle tickets at the BBQ, 
everyone will get 1. You can have a chance to earn more raffle tickets by playing some games and getting a little competitive! We'll have some pretty sweet prizes too, like free sessions with a coach, or Dr Wayne, massage, treats/food from Alaina's, meat from Bush Bros, etc... The more tickets you have, the better chance you have to win! Be ready to have some fun!
See previous post below for details: 

We cannot believe that it has been 3yrs since GCF opened the doors! We couldn't do it without all of you, and would like to have you and your families out for a BBQ to celebrate. 
We'll have the food, bring what you'd like to drink (this park does not allow alcoholic beverages). 
They have a huge park area for kids, sand volleyball, and more!
More details to come... 

Anchorage Park
603 Anchorage Dr. 
North Palm Beach
(See the facebook invite for more details)

Saturday classes will still meet that morning (8:30am & 10am)

Please RSVP so we know how much food to provide! 

WOD 141104

by GCF on 11/03/14

*Anniversary Party THIS Saturday 3-6pm. Prizes, games, food, cool people...why wouldn't you come out!?
FSQ 5x2 @85%+

3rds for time
Run 200m
20 Box Jumps (24/20)
2 Rope Climbs

"Thinking is the hardest work there is, which is probably the reason why so few engage in it." -Henry Ford

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