I think the head to toe goose bumps I got when Miki approached me with this news confirms how honored I am to be a recipient of the Gardens Crossfit BAMF. I was raised in a single family home in Sterling Heights, MI. My mom did an amazing job raising 3 kids while working day …
*No Friday 5:30pm WOD – GCF Holiday Party 6pm-? at Jumby Bay in Abacoa! Come celebrate and hang out – wear your festive attire! Reverse Lunges (back rack) – 6x4R/4L By feel Then, Team Relays! 2 – 6min AMRAPs (AB/Sled) “Everything becomes a little different as soon as it is spoken out loud.” -Hermann Hesse …
*Reminder: NO class this Friday at 5:30pm – Holiday Party! For total time & reps: 3rds – 2min rest between 15 HPCL (135/95) 1min Max Box Jumps (24/20) *Rest 5mins* 3rds – 2min rest between 10 FSQ (same bar) Run 400m 1min Max Double Unders “I love sleep. My life has the tendency to fall …
*See everyone on Friday – Holiday Party! Ask a coach for details. Every 90sec for 10rds: 2 Push Press (4sec lower) Then, AMRAP 8 Run 200m Max UB Pull-ups/C2B *Strength WOD* Inline DB Bench Press – 4×10 (by feel) *Alternate with 1-Arm Ring Row – 10R/10L Banded Face Pulls – 100 NFT “The greatest way …
*Don’t forget – THIS Friday is our Holiday Party – 6pm-? at Jumby Bay in Abacoa – everyone is invited! BSQ – 10@60%, 8@65%, 6@70%, 6@75%, 6@80% Then, 3rds for time You pick! 18 OHSQ (75/55) OR 6 OHSQ (155/105) 3 Rope Climbs after each set “If everyone is thinking alike, then somebody isn’t thinking.” …
“Malcolm” 2rds for time 50 Sit-ups 40 Deadlifts (135/95) 30 BSQ (same bar) 20 Burpees over the bar 10 S2O (same bar) *Strength WOD* 3 Way Raises – 3×10 each Cuban Press – 3×8 ATYT (Crossover) – 5×6 Banded Pull-downs – 100 NFT Banded Pull-aparts – 100 NFT (palms up) “None so deaf as those …
*Don’t forget about the GCF Holiday Party! Friday, Dec 18th 6pm-??? Team WOD! 2rds for time 100 Ring Rows 100 Ball Slams 100 T2B *Farmer carry across gym and back every time you break to switch partners (53/35) *Only 1 person working at a time “I believe in living today. Not in yesterday, nor in …
Stuffed peppers are generally rather easy to make; there are so many ways to go about doing them. Here I used lamb; so if you are a fan of Greek food then perhaps you might enjoy these! You can use red or green peppers or a combo of both. The banana pepper adds a little …
*Congrats to Kevin on the birth of his daughter last Monday & Alaina on the birth of her daughter this past weekend! Welcome to the world future CrossFitters! Every 90sec for 10rds 2 HPCL + 2 PJ Then, 5x400m Run (1min rest betw) *Strength WOD* OHSQ – 4×2 by feel (5sec lower/5sec pause in bottom) …
*Ladies, TOMORROW (Tuesday evening) is the LAST day to order a GCF hoodie! Get your orders in now! For total time and meters: 3rds – 2min rest between 20 Push-ups 20 Box Jumps (24/20) 20 1-Legged SQ (10R/10L) *Rest 5mins* 3rds – 2min rest between 1min Max Meter Row (Goal M-300m+/W-270m+) 40 Double Unders 6 …
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