*Remember: Regular schedule Wednesday, only 9am on Thursday, closed Friday and regular schedule Saturday. Team WOD! For total meters & rounds in 25mins *1 teammate always rowing *Other teammates rotating one of the following combos: 5 Calorie AB 3 Deadlifts (275/185) 1 Rope Climb OR Shuttle Run 5 Ball Slams 1 Rope Climb *Other teammates […]
Every 30sec – 6 minutes: 2 PCL (by feel) Then, EMOTM 10 8 RKB Swings (+) 6 Burpee Box Jumps (24/20) “I learned the value of hard work by working hard.” -Margaret Mead
And here you are… the GCF Holiday Party photo album! Many were saved, few were deleted, and a great time was had by all! Click HERE.
THANK YOU to everyone who came out for the GCF Holiday Party! What a great time! We definitely have an amazing group of people! Holiday hours this week: Mon-Wed regular schedule, Thurs 9am ONLY, Fri CLOSED, Sat regular schedule. Rev Fitness hours: Mon-Wed regular schedule only BSQ – 10@60%, 8@70%, 8@75%, 8@80% Then, 4rds for
The Gardens CrossFit Holiday Party – Friday 6pm-? @Jumby Bay in Abacoa – Everyone is welcome! Remember, NO FRIDAY 5:30pm WOD. AMRAP 20 20, 15, 10, 5 – RKB Swing (53/35) 5, 10, 15, 20 – Burpee Then, Tabata Hollow Rocks (8rds – 20sec ON/10sec OFF) *Strength WOD* Iron Scap – Crossover Symmetry Banded Pull
Breakfast Salad Sure this might sound funny but there really is no reason why breakfast foods have to be eaten for breakfast, right? Why not try mixing it up a bit. Many people in the paleo-ish realm often say they have a hard time finding new breakfast foods. Whats wrong with a piece of salmon
Recipe of the Week Read More »
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
*No Friday 5:30pm WOD – GCF Holiday Party 6pm-? at Jumby Bay in Abacoa! Come celebrate and hang out – wear your festive attire! Reverse Lunges (back rack) – 6x4R/4L By feel Then, Team Relays! 2 – 6min AMRAPs (AB/Sled) “Everything becomes a little different as soon as it is spoken out loud.” -Hermann Hesse
*Reminder: NO class this Friday at 5:30pm – Holiday Party! For total time & reps: 3rds – 2min rest between 15 HPCL (135/95) 1min Max Box Jumps (24/20) *Rest 5mins* 3rds – 2min rest between 10 FSQ (same bar) Run 400m 1min Max Double Unders “I love sleep. My life has the tendency to fall
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