Wednesday, July 30th

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

EMOM FOR 21. 7 sets each of the following, Alternating between:
1st minute: 3 Snatch ( 85%)
2nd minute: 12 Ring Dips
3rd minute: 60 Double Unders
ETC

THEN

5 min AMRAP OF:
15 Wall Ball
10 Pull Ups

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By cfbroadway

Tuesday, July 29th

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

Strict Press: 5-5-5-5. Add as you go
Split Jerk: 3-3-3-3. Add as you go. (16 mins)

THEN

2 Rounds For Time:

200m Run
30 KB Swings (70/55)
200m Run
30 Box Overs (24/20)

My token dog photo for the year.

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By cfbroadway

Monday, July 28th

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

Front Squats: 4 x 3 Reps with 3 sec pause at bottom. Start at 72% add as you go. (16 mins)

Between Sets:
4 x 5 Weighted Strict Pull Ups / Max Effort Strict Pull Ups / 3 x Negatives.

THEN

5 min AMRAP OF:
8 C & J (135/95)
8 Burpees Over Bar

3 mins Rest Then

3 min AMRAP OF:
5 C & J (135/95)
5 Burpees Over Bar

One of the Amazing Race teams that didn’t quite make it.

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By cfbroadway

Sunday, July 27th

10am CrossFit
11am – 1pm Open Gym

WORKOUT

15 mins to find a heavy Clean & Jerk

THEN

3 Individually Timed Rounds Of:
400m Run
500m Row

2 min REST BETWEEN ROUNDS.

By cfbroadway

Friday, July 25th

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

3 Position Snatch: Start at 50%, add as you go (12 mins).

THEN

OH Squat: 5-5-5-5. On the 2 mins.

THEN

8 min AMRAP OF:
5 Hang Power Snatch (135/95)
15 Wall Ball

Big congrats to Alejandro who earned his 2nd Degree Brown Belt this past Saturday. NINJA!

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By cfbroadway

Thursday, July 24th

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

10 mins Handstand Skills

THEN

6 min AMRAP OF:

100m Run
6 Burpee Pull Ups
9 HSPU
12 KB Swings (70/55)

3 min REST

4 min Max Cal Row

3 min REST

6 min AMRAP OF:

100m Run
6 Burpee Pull Ups
9 HSPU
12 KB Swings (70/55)

Love this photo, had to post again.

20140723-224231.jpg

By cfbroadway

Wednesday, July 23rd

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

With a Running Clock:

0-9 mins: Find a Heavy 3 rep Squat Clean. Quick reset.

9-12 mins: REST and change weight

12-20 mins: For Time:
500m Row
30 Pull Ups
400m Run

20-26 mins: AMRAP OF:
5 Squat Cleans (205/145)
15 HRPU
30 Double Unders

20140722-220157.jpg

By cfbroadway

Tuesday, July 22nd

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

Deadlift: 5 x 3. Add as you go. (16 mins)

Between sets 10/6 Strict HSPU / 5 slow as possible negatives / 40sec HS Hold.

THEN

15-12-9-12-15 Reps For Time Of:
Push Jerks (155/105)
Burpees

Rich just chilling under a bridge, loving life.

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By cfbroadway

Monday, July 21st

More protein in stock. Come see me.

We have more shirts in stock now. Same as the last batch, CFB Coors tanks and the dark grey with the star/ kettle bell.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

A great day Saturday for our 3rd Amazing Race. We had 9 teams enter on the race around Denver.

Tasks included Butt Darts, throwing accuracy, carrying kegs & drinking beer, rafting down the extremely clean Platte River, bouldering, moving rocks, swimming and a bloody tough puzzle.
It still amazes me how fast you guys can get around town getting rides from strangers. Awesome stuff and already have things planned for the next one!

Big winners on the day were Tiff, Andrea C, Owen & Brett. Great stuff guys.

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WORKOUT

Back Squats: 6 x 3. First set at 75%. Add as you go (20 mins)

THEN

With a 4 min clock:
400m Run
AMRAP OF:
5 Power Cleans (185/135)
5 Front Squats

2 min REST THEN

With a 4 min clock:
400m Run
AMRAP OF:
5 Power Cleans (155/105)
5 Front Squats
Take 15% off from first round.

By cfbroadway