Tuesday, October 21st

So after many rumors and much speculation I feel it is only right that I announce that CFB’s Halloween Karaoke extravaganza evening is confirmed for this Saturday evening the 25th. Jamal has been kind enough to open up “Blue Ice” for a private evening with CFB’s best lyrical talent. Plan for it people! More details to come but probably an early 7pm start time. Of course there will be pre drinks at a location TBD.

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

WORKOUT

1. Deadlift: 3 Reps every 90 secs for 7 sets. All sets at 75%. Reset on floor each rep. Work on speed off floor.

2. 3 x Max Effort Sets Of: For total reps.
Strict HSPU
Strict Pull Ups
90 sec rest
(8 mins)

3. 3 RFT Of: (10 min cap)
200m Sprint
20 Goblet Squats (70/55)
20 KB Swings (70/55)

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By cfbroadway

Monday, October 20th

So after many rumors and much speculation I feel it is only right that I announce that CFB’s Halloween Karaoke extravaganza evening is confirmed for this Saturday evening the 25th. Jamal has been kind enough to open up “Blue Ice” for a private evening with CFB’s best lyrical talent. Plan for it people! More details to come but probably an early 7pm start time. Of course there will be pre drinks at a location TBD.

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

WORKOUT

1. Squat Cleans: 5 x 2. Start at 70%, Adding. Quick Reset. (10 mins)

2. Back Squats: 7 x 2 all at 90%. Every 90 secs.

3. 6 min AMRAP Of:

15 Wall Ball

10 Burpees

Fast as shit!

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By cfbroadway

Saturday, October 18th

CLASS TODAY: 9 & 10am

SCHEDULE CHANGE!

SUNDAYS WILL NOW MOVE TO OPEN GYM TIME ONLY. 10 AM -NOON.

SUNDAY YOGA @ 9AM.

MORE PROTEIN IN STOCK! $50. Come see me.

WORKOUT

There will be Double Unders!

By cfbroadway

Friday, October 17th

SCHEDULE CHANGE!

SUNDAYS WILL NOW MOVE TO OPEN GYM TIME ONLY. 10 AM -NOON.

YOGA @ 9AM.

MORE PROTEIN IN STOCK! $50. Come see me.

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

WORKOUT

1. Power Snatch with Pause at the knees as well as working on receiving bar in good half squat catch position. 5 mins for lightish (no more than 60-65%) technique work.

- Then 7 mins to find a heavy single Power Snatch ( no pause).

2. 3 x Max Effort Strict Ring Dip / Dip Sets (90 sec rest between). For Total Reps. (7 mins)

3. For Total rounds & reps;

5 min AMRAP Of:

12 Hang Power Snatch (115/75)

12 Box Jumps (24/20)

2 MIN REST THEN

5 min AMRAP Of:

12 OH Squats (115/75)

16 HRPU

By cfbroadway

Thursday, October 16th

MORE PROTEIN IN STOCK! $50. Come see me.

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

WORKOUT

1. Push Press: 5 x 3. With 2 sec pause overhead. Adding. (10 mins)

2. 2 x 500m Rows. (1:1 work/rest)
Both times to be recorded.

3. 8 min AMRAP OF:
12 Pull Ups
8 Burpees
4 Strict HSPU / 2 Legit Wall Walks

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By cfbroadway

Wednesday, October 15th

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

MEMBER PROFILE WEDNESDAY!

This weeks Member Profile belongs to Kam Looney. Another long standing member at CFB. You may have heard of her, she’s kind of a big deal.

AGE?

Not telling- older than most people at Crossfit Broadway even though I look and act younger ;-)

OCCUPATION? Business Development Officer .. who needs a business or residential loan?!?!

USUAL CLASS TIME?

I love the 6am crew!!! A lot of Type A personalities at 6am.

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

Over 3.5 years!! Don’t judge me by the weight I lift!

HOW DID YOU HEAR ABOUT CROSSFIT & CFB?

Driving by on Broadway….saw people pushing sleds and flipping tires in pain and thought it looked fun and challenging!!

SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU?

Grew up on a dairy farm in Iowa- That is why I am a morning girl-used to have to help my Dad with chores early in the morning …And I won Little Miss Squirt when I was 8 years old. Winning question was- “How many stomachs do cows have?” Do you know?

WHAT ARE SOME OF THE CHANGES THAT YOU HAVE NOTICED SINCE STARTING CROSSFIT?

Well- have you seen my guns?!?!? No need to say more….. On a serious note- I love how Crossfit makes me feel amazing mentally and physically. I like to play hard so I need to have something that I need to work hard at too! Crossfit Broadway has such amazing members and coaches that I love going to workout… Everyones so encouraging that it makes me try that much harder(except at the warm up part. Not my strong suit!) . I do remember when I started I thought the 15 lb kettlebell was SOOO heavy and I had to use 4 bands to do a pull….. Now look at me go?!?! ha

WHAT GOALS ARE YOU WORKING ON? PISTOLS? PULL-UPS, HANDSTAND? ETC.

I have 3 things I would LOVE to be able to do… Handstand walk, Muscle ups and double unders where I don’t have to do double, single, double…etc! So if any of you coaches want to help me with that-I am willing to listen!

OUTSIDE OF CFB, WHAT KEEPS YOU BUSY? – OTHER HOBBIES?

I love to golf, go boxing with Alejandro, hang with family, anything outside related and of course hang with my Crossfit crew- Taco Tuesdays, Happy Hours and of course Sunday brunches!

FAVOURITE MUSIC TO WORKOUT TO?

Country!!! ALL DAY LONG!!!!!!! So motivating!!

WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC?

Of course the only coach that plays Country- Katie!! Juli is very close but sorry Juls- if you start playing Country at the beginning part you can be tied with Katie ;-) I would have to say the Worst is Jason and now that Jason has Mike playing his music they are tied for the worst! ;-)

WHAT IS ONE PIECE OF ADVICE YOU WOULD GIVE FOR PEOPLE THINKING OF TRYING CROSSFIT / CFB?

Just try it! Stop thinking you have to get in shape before you try Crossfit. That is what Crossfit is for- to get into shape. Crossfit Broadway is the best place to start- no one judges and the results you feel mentally and physically are worth the pain of the hour a day!!!

Thanks Kam! (she’s the one in the middle)

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WORKOUT

1. 14 mins to find a heavy complex of:
Hang Squat Clean
Squat Clean
Front Squat
Split Jerk

Drop bar after Hang Squat Clean

2. For Time:
400m Run
20 KB Swings (70/55)
5 Squat Cleans (205/145)
300m Run
20 KB Swings
5 Squat Cleans
200m Run
20 KB Swings
5 Squat Cleans
100m Run
20 KB Swings
5 Squat Cleans

By cfbroadway

Tuesday, October 14th

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

WORKOUT

1. Alternating: ( 12 mins )
-Strict Press: 5 x 3. Adding.
-Weighted Pull Up: 5 x 2, Adding / Max effort strict pull ups / Slow negatives / ring rows.

2. For Total Time,
3 Rounds Of:
10 Deadlift (275/195)
25 Wall Ball.

3 min REST THEN

3 Rounds Of:
15 Toes To Bar
50 Double Unders

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By cfbroadway

Monday, October 13th

Introducing “Massage Day” at CFB!

Sharon B will be taking bookings for Tuesday, October 28th. She will be at the gym all day and giving hour massages for a sweet $55 per hour or $75 for 90 minutes. Please email her to book a spot: lmt2529@yahoo.com. Spots are limited so get in quick to get the time you want.

Keep signing in guys.

https://crossfitbroadway.frontdeskhq.com

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

WORKOUT

1. 12 mins to find Heavy Hang Snatch.

2. Front Squats: 3 x 7 all sets @ 75%. From floor. (9 mins)

3. 8 min AMRAP Of:

6 Burpee Pull Ups

10 Hang Power Cleans (135/95)

John checking out his pumpkin before making the big purchase.

photo 2

By cfbroadway

Sunday, October 12th

SCHEDULE CHANGE FOR SUNDAY!

YOGA IS CANCELED
NO CROSSFIT CLASS!
OPEN GYM FROM 10 – NOON.
Come on in to catch up on a workout you missed or work on some technique drills.

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.

By cfbroadway