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Bring A Friend Week is coming! Monday, February 17th through Saturday, February 22nd. Do you know someone interested in trying classes? Bring them in! The entire week is open for them to try. AND… they will receive 40% off their first month at Gardens CrossFit when they sign up. PLUS… you receive $50 cash! BRING […]

SWTHZ will be back THIS Friday! 5am -10am for FREE COLD PLUNGE! Get in with your Valentine, or hang out after class, open to all GCF athletes. Reminder – TUES & THURS 3:30pm CrossFit is HERE!!! EMOTM 9 Min 1 – HS Hold/Walk Practice or Wall Walk Practice Min 2 – 3-6 Strict Pull-ups (standard,

Bring A Friend Week is coming! Monday, February 17th through Saturday, February 22nd. Do you know someone interested in trying classes? Bring them in! The entire week is open for them to try. AND… they will receive 40% off their first month at Gardens CrossFit when they sign up. PLUS… you receive $50 cash! BRING

Muscle-Up Practice Then, AMRAP 22 Run 1 Mile In the remaining time: 3 Muscle-Ups 6 T2B 9 Alt DB SN (50/35) 12 SA DB S2O (6R/6L – same DB) “Kites rise highest against the wind – not with it.” – Winston Churchill

EMOTM 10 1 PCL Build by feel Then, 3rds for time: 600m/500m Row or Ski 15 B.O.B. 20 HPCL (95/65) 25 Push-ups “You may delay, but time will not.” – Benjamin Franklin

BSQ – 8@70%, 6@80%, 6@85% FSQ – 10@65% (of FSQ) Then, For time: OHSQ (115/80) – 10, 8, 6, 4, 2 50 Double Unders after each set “The roots of all goodness lie in the soil of appreciation for goodness.” – Dalai Lama

EMOTM 8 3-6 Strict Pull-ups Standard, Weighted, or Banded Then, For time: Run 400m 15 BJO (24/20) 30 Pull-ups Run 800m 30 Pull-ups 15 BJO Run 400m “When your work speaks for itself, don’t interrupt.” – Henry J. Kaiser

AMRAP 15 12 SA OH Walking Lunges (50/35) 10 RKB Swings (heavier than your usual) 8/6 Calorie Bike Then, Every 30s for 10rds: 5 Thrusters (DB 50/35, KB 53/35 or BB 95/65) “Never bend your head. Always hold it high. Look the world straight in the eye.” – Helen Keller

Every 5m for 5rds: 15 BJ (24/20) 15 Pull-ups 15 Push-ups or HSPU 30-50 Double Unders “Either you run the day or the day runs you.” – Jim Rohn

Team AMRAP 10 Relay Style 3 SB OTS Farmer Carry D&B (53/35) *Rest 2m Team AMRAP 10 Sled Pull Relay (Forward & Reverse) *5 ASQs every time you switch – all partners “It takes courage to grow up and become who you really are.” – e. e. cummings