WOD 170331
2rds for time: 20 Strict Pull-ups (modify w/band) 40 Push-ups 20 Alternating 1-Leg SQ Then, 6rds – 10on/10off – Hollow Holds 6rds – 10on/10off – Hollow Rocks “Work is the curse of the drinking classes.” -Oscar Wilde
March 2017
WOD 170330
OHSQ – 5×5 (3sec lower/2sec pause – by feel) Then, Death by … HPCL (135/95) *Minute 1 – 2 HPCL, minute 2 – 4 HPCL, minute 3 – 6 HPCL, minute 4 – 8 HPCL….until you cannot complete the required reps. “If you only have a hammer, you tend to see every problem as a …
WOD 170329
Tabata! (8rds of each movement – 20on/10off) Row for Max Meters RKB Swings (53/35) DB S2O (by feel) Battle Rope AB for Max Calories “Getting information off the Internet is like taking a drink from a fire hydrant.” -Mitchell Kapor
WOD 170328
For time: 35 Wall Balls (20/16) 100 Double Unders 35 Wall Balls *EMOTM – 4 Burpees Then, 5rds – 45/15 Weighted Planks (45/25) “Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.” -Napoleon Hill
WOD 170327
Hooray! The end of a nasty, difficult, tiring, but rewarding CrossFit Open is coming to a close! We cannot believe the progress that has been accomplished, the PRs that were hit, the goals that were crushed, and all of the amazing things over the last 5 weeks! Be proud of yourself, we sure are 🙂 …
WOD 170324
***Don’t forget – Friday 7-8:30pm is our GCF Ladies Night Out & Vendor Show! Raffles, prizes, samples and more – come support the community! The CrossFit Open WOD 17.5 10rds for time 9 Thrusters (95/65) 35 Double Unders *Click HERE for details on masters and scaled. “Nothing is impossible, the word itself says ‘I’m possible.’” …
WOD 170323
The last CrossFit Open WOD, 17.5, will be released Thursday night at 8pm! And our GCF Ladies Night is Friday! 10mins TGU – alternating sides Then, Partner AMRAP 15 “Leap Frog Style” 10 Box Jump (24/20) 10 AB Calories 20 V-Ups “Winners never quit and quitters never win.” -Vince Lombardi
Jason Hsu
It has been exactly a year since I stepped foot in Gardens CrossFit – first ever CrossFit box in my life. I have to say that I was nervous and the thought of going to a CrossFit box was intimidating, so I had to get a friend to go with me in the beginning; however, …
Marcia Greenwald
BIG congrats to Marcia on her progress here at GCF! She has lost just over 20lbs and gained confidence & energy. Before starting with GCF she was an avid runner, felt in shape but could not get rid of “that little extra”. Marcia says once she got the courage to try CrossFit the rest followed; …
WOD 170322
Every 2mins for 4rds – 2 FSQ (@60%, 65%, 70%, 75%) Into Every 2mins for 4rds – 1 FSQ (@80%, 85%, +, +) Then, For time 15, 12, 9, 6, 3 DB HPCL/S2O (weight by feel) T2B “What we achieve inwardly will change outer reality.” -Plutarch
