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Bring A Friend Week is THIS WEEK! 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! […]

Happy Valentine’s Day! Partners for total time: 3rds – 1m rest between 30 PSN (95/65 – partners must alternate every 5 reps) 15 Synchro Burpees *Rest 3m 3rds – 1m rest between 40 Alt Box Jumps (24/20 – partners must alternate every rep) 30 Thrusters (95/65 – partners must hold the bar in front rack

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!!! Skill – TGU Then, 4m ON/1m OFF – 3rds: 3rds of 15 KB Swings (53/35) + 30 Double Unders

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