*Reminder: Wednesday is the last full, regular schedule. Thursday 7-9am open gym, 9am WOD ONLY. Friday closed. Team WOD! *Come in and you’ll find out! Then, Weighted Planks 10rds – 30sec ON/10sec OFF “The whole secret of life is to be interested in one thing profoundly and in a thousand things well.” -Horace Walpole
*Holiday Hours – GCF: Mon-Wed regular schedule, Thurs 9am ONLY, Fri closed, Sat regular schedule Rev: Mon-Thurs regular schedule, Fri closed Push Press – work to a heavy single Then, 7rds for time 7 PCL (135/95) 7 Hand-release Push-ups 7 Rollouts “There are many ways of going forward, but only one way of standing still.” …
*Best of luck to these 2 awesome people! Making a move across the US to do great things. Your GCF family will miss you, come visit! BSQ – 8@65%, 8@70%, 6@80%, 6@85% Then, For time: 60 Calorie Row 50 T2B 40 Wall Ball (20/16) “People seldom refuse help, if one offers it in the right …
*Remember: Regular schedule Wednesday, only 9am on Thursday, closed Friday and regular schedule Saturday. Team WOD! For total meters & rounds in 25mins *1 teammate always rowing *Other teammates rotating one of the following combos: 5 Calorie AB 3 Deadlifts (275/185) 1 Rope Climb OR Shuttle Run 5 Ball Slams 1 Rope Climb *Other teammates …
Every 30sec – 6 minutes: 2 PCL (by feel) Then, EMOTM 10 8 RKB Swings (+) 6 Burpee Box Jumps (24/20) “I learned the value of hard work by working hard.” -Margaret Mead
And here you are… the GCF Holiday Party photo album! Many were saved, few were deleted, and a great time was had by all! Click HERE.
THANK YOU to everyone who came out for the GCF Holiday Party! What a great time! We definitely have an amazing group of people! Holiday hours this week: Mon-Wed regular schedule, Thurs 9am ONLY, Fri CLOSED, Sat regular schedule. Rev Fitness hours: Mon-Wed regular schedule only BSQ – 10@60%, 8@70%, 8@75%, 8@80% Then, 4rds for …
The Gardens CrossFit Holiday Party – Friday 6pm-? @Jumby Bay in Abacoa – Everyone is welcome! Remember, NO FRIDAY 5:30pm WOD. AMRAP 20 20, 15, 10, 5 – RKB Swing (53/35) 5, 10, 15, 20 – Burpee Then, Tabata Hollow Rocks (8rds – 20sec ON/10sec OFF) *Strength WOD* Iron Scap – Crossover Symmetry Banded Pull …
Breakfast Salad Sure this might sound funny but there really is no reason why breakfast foods have to be eaten for breakfast, right? Why not try mixing it up a bit. Many people in the paleo-ish realm often say they have a hard time finding new breakfast foods. Whats wrong with a piece of salmon …
Have you met our new BAMF?! Of course you have, everyone knows him! This is truly a stand up guy, honest, kind and funny. Read his story here! Congrats buddy, you deserve it!
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