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WOD 200410

Handstand picture contest time! Show us your best, most creative Handstand. All pictures will be posted on social media – vote for your favorite on Instagram. You have until next Friday to submit your photo (4/17). Winner receives a gift certificate from one of our favorite local restaurants & a GCF hat! Let’s go! Strength …

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WOD 200409

Don’t forget – Wednesday nights at 6pm – Mobility with coach Jason! Contact us for the ID code.  Strength – FSQ/GSQ 5×6 with 3sec lower, 3sec pause in bottom, 3sec raise on each rep  Then, AMRAP 8 4 CJ’s Booty Makers (Lunge right, lunge left, ASQ=1) 6 V-Ups 8 Alt Leg V-Ups Rest 1m AMRAP …

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WOD 200408

Strength – S2O Complex EMOTM 8 Min 1 – 1 Press + 1 PP + 1 PJ Min 2 – 2 Press + 2 PP + 2 PJ Min 3 – 3 Press + 3 PP + 3 PJ Min 4 – 4 Press + 4 PP + 4 PJ Min 5 – start over …

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WOD 200407

Ok GCF Family, it’s Quarantingo time! Coach Elmir has created a fun bingo for us to try at home. First person to complete a line of 5 gets a GCF hat (tag us in all challenges & send us your completed line)! But of course just have fun with it and let’s see some of …

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WOD 200406

Join games.crossfit.com for a FREE online competition! Open to all and proceeds to benefit our CrossFit families worldwide! Donations available as well. WOD #1 has been released… and we are doing it today! Strength – Push-ups 3×8 with 3sec lower on each rep Then, CF Home Open WOD 1 AMRAP 10 10 ASQ 9 DB …

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WOD 200403

Strength – OHSQ (single or double arm) 4×6 with 5sec lower on each rep (if single arm, 3-6 per side) *Weighted if able Then, 5rds – 2m ON/30sec OFF 20 Shoulder Taps (total) 4 Jumping Lunges (total) 20 Plank Toe Touches (total) 4 Jumping Lunges 20 Dips 4 Jumping Lunges *Pick up where you leave …

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WOD 200402

*Adding in Wednesday night at 6pm – mobility with coach Jason! Contact a coach for ID codes for all classes. Let us know what classes you want more of, times or additions. We’re here for the GCF Family! AMRAP 24 8, 10, 12, 14 Double Taps Russian Twists (R/L=2) Swings (53/35+) Wipers (R/L=2) SDLHP (same …

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WOD 200401

Be on the lookout for coach Elmir’s Quarantingo (Quarantine Bingo)!  And you still have another day to join the 800g Challenge – contact coach Kate! ***All details for the WOD, modifications, warm-up will be posted to the Athlete Notes on the SugarWOD app. Download and join GCF now, it’s free for you! Strength – Strict …

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WOD 200331

If you’re not on SugarWOD yet, let’s go! Download that app and join Gardens CrossFit for all of the WODs, whiteboard, scores and comments.  It’s not too late to join the 800g Challenge either! Email coach Kate to get on board – you could win the cash prize! kategreen418@gmail.com   Strength – SLDL (weighted if …

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WOD 200330

The 800g Nutrition Challenge starts this week and everyone is invited (grab all of your family members)! Check out Instagram or Facebook post for details and email coach Kate (kategreen418@gmail.com) to get signed up! Cash prize! AND – join her at 7pm tonight on Zoom for Q&A and all of the details – contact us …

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