Tuesday, April 22nd

Hey guys the drinking fountain is currently out if order. Hope to have it fixed by tomorrow. Sorry for the inconvenience.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

Did you know It’s Juli’s birthday today?HAPPY BIRTHDAY JULI!
Thanks for all that you do.

Juli’s B’Day WORKOUT

3 Rounds For Time Of:
200m Run
7 Snatch (135/95)

At 9 mins:
3 Rounds For Time Of:
20 Burpees
60 Double Unders

At 18mins:
3 Rounds For Time Of:
200m Run
7 Snatch (135/95)

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By cfbroadway

Monday, April 21st

Big thanks to everyone that donated or bought meat Friday in support of Coach Katie’s CF Regionals trip. You guys showed what a great supportive group you are and all of us at CFB are super appreciative of what you guys did.
Katie is training extremely hard and will do us all proud come Regionals time.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

WORKOUT

Front Squat: 3-3-3-2-2-2. First set at 78%. Add as you go. (18 mins)

THEN

12 min AMRAP Of:
21 HRPU
15 Wall Ball
9 Hang Power Cleans (135/95)

Big ups to Matt also for hooking us up with those sweet meat deals.

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By cfbroadway

Friday, April 18th

Please note we will be closed this Sunday for Easter.

As you all know, Coach Katie has qualified for Regionals which will be held in Sandy Utah, May 30th – June 1st.
Teton Waters Ranch (TWR) will be at Crossfit Broadway this Friday from 4-7 to help support Katie Mackey’s 2014 Southwest Regional appearance. TWR is a producer of 100% Grass-fed beef, all of which is antibiotic and hormone free. All of TWR’s animals are fed grass and only grass, and are on open pasture their entire lives. TWR will have their truck parked in front of the gym with great specials. $5/lb for 100% grass-fed beef for all cuts! Buy as much as you want. Included will be Sirloin, NY Strips, Ribeye, Ground beef, Skirt Steak, Flat Iron Steak, clean label 100% grass-fed beef hot dogs (no nitrates or nitrites), and more! 10% OF ALL PROCEEDS WILL GO TO KATIE!!! Buy some Grass-fed beef. This is absolutely a “SWEET DEAL”!!! Credit Cards, Cash, Or Check accepted.

We will also have the bucket out so if you are able to help her out with a donation it would be much appreciated. Thanks guys.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

WORKOUT
From the 2012 CrossFit Regional Competition.

For Time: (25 min Time Cap)
50 Back Squat (135/95)
40 Pull Ups
30 Push Jerks (135/95)
50 Front Squats (85/65)
40 Pull Ups
30 Push Jerks
50 OH Squats (65/45)
40 Pull Ups
30 Push Jerks (65/45)

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By cfbroadway

Thursday, April 17th

Please note we will be closed this Sunday for Easter.

As you all know, Coach Katie has qualified for Regionals which will be held in Sandy Utah, May 30th – June 1st.
Teton Waters Ranch (TWR) will be at Crossfit Broadway this Friday from 4-7 to help support Katie Mackey’s 2014 Southwest Regional appearance. TWR is a producer of 100% Grass-fed beef, all of which is antibiotic and hormone free. All of TWR’s animals are fed grass and only grass, and are on open pasture their entire lives. TWR will have their truck parked in front of the gym with great specials. $5/lb for 100% grass-fed beef for all cuts! Buy as much as you want. Included will be Sirloin, NY Strips, Ribeye, Ground beef, Skirt Steak, Flat Iron Steak, clean label 100% grass-fed beef hot dogs (no nitrates or nitrites), and more! 10% OF ALL PROCEEDS WILL GO TO KATIE!!! Buy some Grass-fed beef. This is absolutely a “SWEET DEAL”!!! Credit Cards, Cash, Or Check accepted.

We will also have the bucket out so if you are able to help her out with a donation it would be much appreciated. Thanks guys.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

WORKOUT

Strict Press: 5-5-5
Push Press: 3-3-3
Push Jerk: 2-2-2
(18 mins)

THEN

For Time:
20 Deads (275/195)
20 Box Jumps (30/24)
100m Run
15 Deads
15 Box Jumps
100m Run
10 Deads
10 Box Jumps
100m Run
5 Deads
5 Box Jumps
100m Run

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By cfbroadway

Wednesday, April 16th

Please note we will be closed this Sunday for Easter.

As you all know, Coach Katie has qualified for Regionals which will be held in Sandy Utah, May 30th – June 1st.
Teton Waters Ranch (TWR) will be at Crossfit Broadway this Friday from 4-7 to help support Katie Mackey’s 2014 Southwest Regional appearance. TWR is a producer of 100% Grass-fed beef, all of which is antibiotic and hormone free. All of TWR’s animals are fed grass and only grass, and are on open pasture their entire lives. TWR will have their truck parked in front of the gym with great specials. $5/lb for 100% grass-fed beef for all cuts! Buy as much as you want. Included will be Sirloin, NY Strips, Ribeye, Ground beef, Skirt Steak, Flat Iron Steak, clean label 100% grass-fed beef hot dogs (no nitrates or nitrites), and more! 10% OF ALL PROCEEDS WILL GO TO KATIE!!! Buy some Grass-fed beef. This is absolutely a “SWEET DEAL”!!! Credit Cards, Cash, Or Check accepted.

We will also have the bucket out so if you are able to help her out with a donation it would be much appreciated. Thanks guys.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

WORKOUT

Back Squats: 4 x 6. All sets at 80-83%
Weighted Pull ups x 7 / max effort strict pull ups between sets. (16 mins)

THEN

For Max Reps:
3 min max Cal Row
3 min max KB Swings (70/55)
2 MIN REST
3 min max Cal Row
3 min max Burpees

Fleur kicking ass in her first comp over the weekend.

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By cfbroadway

Tuesday, April 15th

Please note we will be closed this Sunday for Easter.

As you all know, Coach Katie has qualified for Regionals which will be held in Sandy Utah, May 30th – June 1st.
We will be holding a bit of a fundraiser for her this Friday to help her offset her travel and accommodation costs. She will be doing the programming that day and will program one of her all time favorite regional workouts. We will have the bucket out so if you are able to help her out with a donation it would be much appreciated. Thanks guys.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

WORKOUT

Power Snatch: 1.1.1 – 3 singles with a 10 sec reset. (14 mins)

THEN, For Time:

400m Run
5 Rounds Of,
7 Power Snatch (155/105)
17 Wall Ball
then 400m Run

“AMAZING”

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By cfbroadway

Monday, April 14th

Please note we will be closed this Sunday for Easter.

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

Thanks guys!

WORKOUT

15 mins to find a heavy: High Hang Squat Clean into Hang Squat Clean into Front Squat.

THEN

5 min AMRAP Of:
5 Hang Squat Cleans (185/125)
10 Burpees Over Bar

2 min Rest Then,

5 min AMRAP Of:
5 Hang Squat Cleans (185/125)
10 Pull Ups

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By cfbroadway