Great work on the at home WODs Diane! GCF Family! What other times do you want for those online classes? How can we help? Specialty classes? Let us know! If you’re joining us online tomorrow you’ll need a pvc, broom, rope, band, towel, etc… AND your weights! Not able to join us at 6am, 9am,...

Day 2 online classes in the books! Thank you everyone!  We are running 6am, 9am, 12pm, 3pm, 5pm…if you guys need other options let us know! Remember, you need the specific ID to enter that class time.  And again, we thank you everyone for your continued support, membership and trust! We cannot wait to reopen!...

THANK YOU to everyone who did the WOD in our virtual class! If you are interested in joining our classes on Zoom, let us know! Zoom WODs will not be the same as what is posted. These are a fun surprise! Same schedule tomorrow – 6am, 9am, 12pm, 3pm, 5pm (same ID codes) Tomorrow…grab a...

FSQ 3×5@75%+ 1 1/4 FSQ 3×3@80% of heaviest set of 5 Then, 5rds for time: 20 Front Rack Lunge Steps (75/55) 30 Double Unders *EB Calories – 10, 8, 6, 4, 2 (10Cals on first round, 8Cals on second round…) “Nothing is impossible, the word itself says ‘I’m possible.'” – Audrey Hepburn

**Don’t spread germs. Wash your hands.** We’re currently maintaining regular hours. But remember, we ALL need to help and keep the gym clean! Always clean up after yourself, please. WASH YOUR HANDS. AND most importantly, if you or anyone you’ve come in contact with feels sick, please STAY HOME.  We want you to have a...

Help keep GCF clean! *Wash your hands before & after working out *Let’s avoid high fives for a bit, verbal cheers & congrats are great *Wipe down equipment after each use, and even before *If you’re not feeling good please stay home *Continue to exercise, eat healthy and make good choices! *Extra floor scrubbing, bathroom...

EMOTM 10 1 PSN (build by feel) Then, 2k Row for time “Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

AMRAP 10 1 Rope Climb 10 Push-ups 10 Ball Slams *Rest 2m AMRAP 12 Sprint 400m Rest 1m “As you walk down the fairway of life you must smell the roses, for you only get to play one round.” – Ben Hogan

Pull-ups Wk 3  5×6@50-60% of weighted max 5×60% of max UB set 5×10 UB banded strict Then, For time: 600ft Sled Push (3/2) 25 Burpees 30/20 Calorie AB “A good head and a good heart are always a formidable combination.” – Nelson Mandela

For total time: 40 DL (165/115) Rest 1m 20 PCL (same bar) Rest 1m 10 HPCL (same bar) Rest 3m 3rds – 2m rest between 25 Wall Ball (20/16) 50 Double Unders Sprint 300m “Give light and people will find the way.” – Ella Baker

FSQ 3×3 @80-85%+ 1 1/4 FSQ 2×6 @70% of heaviest 3 Then, For time: 15, 12, 9 FSQ @50% of 1RM 7, 5, 3 Muscle-Up (either) “Always do your best. What you plant now, you will harvest later.” – Og Mandino

KB SN Technique 3rds NFT 10R/10L KB SN 10 Calorie Row Then, “Annie” For time: 50, 40, 30, 20, 10 Double Unders Sit-ups “I’d rather regret the things I’ve done than regret the things I haven’t done.” – Lucille Ball

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,...

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;...

It’s a normal Summer Florida morning, hot and humid with a chance of rain. It was getting close to 6am, there was some loud music blaring, you can hear it from the parking lot. The 5am REV crew is being encouraged by coach Chad, and they are working hard to breathe. The humidity inside Gardens...

I thought I could escape without subjecting you all to my writing, but alas here we are! No, I am honored to be BAMF just as I am honored to have been a member of Gardens CrossFit for the past 4+ years. Unfortunately Lindsay and I will be moving to Atlanta in August so I...

When I was approached by Miki regarding being selected to be the BAMF I really didn’t know what to say. I was a bit shocked and taken back. Especially as this is the month where GCF is to celebrate 4 outstanding years of changing people’s lives for the better! Really is scary how time flies....

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!

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...

When Eddy and I began GCF we had been trying to get pregnant for a while and after a few months at GCF it finally happened! If you ask me, GCF totally helped in making that happen because I became fitter and healthier, physically and mentally! I totally credit GCF with helping me get pregnant...

Wow, it’s such an honor to be included in such an amazing group of people.  I came to GCF a few months after having my first baby, Frankie, whom most afternoon class attendees have probably met (I apologize for the cranky Frankie days).  I had already met Miki a few years prior and really enjoyed...

First I’d like to say how honored I am to be a part of the BAMFs club! I began my journey at GCF a few years ago but I must admit, I wasn’t as serious about sticking to a fitness regimen as I am now. I think what truly gave me the extra push I...

Wow! Who would have known that that you could be nominated for BAMF while pregnant? What a honor. I started at Gardens Cross fit in May of 2014. After having my first son, I was looking to try something different. I had a regular gym membership and also did weekend cycling classes and Bikram Yoga...

When I first joined GCF I  was just looking to get in better shape and simply feel better overall. The normal regimen of what I was doing just wasn’t cutting it for me. I was finding myself becoming bored and falling into the same workout routines over and over. After that first class nearly two...

Most of you know this lady. She is funny, strong, at the gym all of the time, and even her kids WOD at GCF. She’s probably kicked your butt in a WOD, or came to a competition to cheer you on, or you’ve seen her competing for the CrossFit Open and Masters Qualifier. This past...

In 2008 I returned to Bamberg, Germany from my first deployment to Afghanistan. My friends and I started taking fitness seriously and taking all kinds of supplements to get “big”. We used to do PT every morning with our company and went to the gym on base after work. I wasn’t tracking progress by how...

  I started CrossFit towards the end of my sophomore year in high school, and I would have started much sooner if I knew then how much it influences my life today. I was 16 years old when I started CrossFit and to most that’s pretty young, but when I tell you I can’t picture...

Wow. BAMF. This is great! I can’t believe it, at the same time I’m honored to have this title. Hi everyone, I’m Jon G. 24yr old local guy who started CrossFit last June and have been hooked ever since. I had always heard about CrossFit but never really gave it any thought. I thought these...

Words from Hanna… WAIT REALLY?! I’m beyond honored to be the BAMF of the month with my sister!! Rybolt’s represent! When I started at GCF a little over a year and a half ago, I did not expect to be where I am today. Every sport that I tried throughout my childhood lasted less than...

Three years ago I graduated college weighing in around 260. I felt and looked like shit. I moved back home to Florida to find a job and get my life rolling. That was easier said than done. When I moved home I was still in college mode. I was staying out all night drinking and...