Friday, October 31st

SCHEDULE CHANGE FRIDAY!
As it is Halloween we will not be having a 6:30pm Class.

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. Back Squat: 8 x 2. Every 90 sec. All at 90%

2. 2 x 500m Rows (1:1 work: rest)

3. 6 min AMRAP OF:
6 Power Snatch (135/95)
12 Front Rack Lunges (135/95)

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By cfbroadway

Thursday, October 30th

SCHEDULE CHANGE FRIDAY!
As it is Halloween we will not be having a 6:30pm Class.

Its Member Profile Wednesday but its Thursday!

Ladies & Gentleman, Tiffany Tungate.

AGE?

28 years young. I get it, I look 18.

OCCUPATION?

Youth Program Coordinator

USUAL CLASS TIME?

Recently joined the 7am early bird and love it!

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

1.5 years and counting

HOW DID YOU HEAR ABOUT CROSSFIT & CFB?

One day while eating Cheetos on the couch I stumbled upon the Crossfit Games. I looked at those traps and said “I want traps for days.” After a long hard search through Denver, I found a mini green box far from my house and thought it was a good idea. Now…I’m addicted!

SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU?

Let’s get sentimental. I was diagnosed with Legg-Calve-Perthes Disease at the age of 4. This is a rare childhood disease of the hip area where the ball of the joint to the femur dies due to lack of blood flow. I spent over 18 months in a cast that covered both legs from my hips down with two bars separating them. I bet you’re thinking, “How did she wear pants?” Good question. Immediately after, I wore Forest Gump style braces on my thighs for quite some time. Needless to say, I mastered the army crawl. I was told I may never be active and to expect a hip replacement. Since then, I played 3 sports in college and continue to go non-stop.

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

Besides the fact that I feel amazing every day, enjoy going to the gym and discovered muscles I never thought I had I challenge my friends to stupid things like burpees, push-ups and front squatting each other after a few on the weekends. In case you’re wondering, I always win.

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

It would be nice to move from front squatting one another to snatching each other. No, I absolutely cannot wait to do a muscle up, strict pull-up, a perfect snatch and a pistol off my left leg. I wanna be like you coach!

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

Anything and everything that involves sports, being active outdoors and music. Oh yeah, Gunner, my pup.

FAVOURITE MUSIC TO WORKOUT TO?

Dance Club music and Hard Rock (Yeah…judge me, I dare you)

WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC?

Best WOD music goes to Julie Bauer It is always nice to bust a dance move in the middle of a workout. Best warm up music, Dawn Ross. My gangster side has to come out at some point.

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

It is not a cult and though it may be intimidating like most say, it’s not. It consists of ordinary people that just have bigger muscles. Yes, some people may act like cavemen and women but we all like to drink, eat pizza and socialize outside the gym. Joining CFB is one of the best choices I have made physically, mentally and socially. You become a whole new person. Most importantly, CFB has the best coaches and social events ever! J

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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. EMOM For 9: 3 Power Clean & Push Jerks (225/155) or 75% of 1 rep max.

2. For Total Ring Dips / Dips: (kipping or strict)

60 sec work / 60 sec rest

45 sec work / 45 sec rest

30 sec work / 30 sec rest

15 sec work / 15 sec rest

3.

21-15-9 Reps For Time Of:

Deadlift (255/175)

HRPU

Toes To Bar

By cfbroadway

Wednesday, October 29th

SCHEDULE CHANGE FRIDAY!
As it is Halloween we will not be having a 6:30pm Class.

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. Strict Press : 3-3-3. Adding
Then Push Press: 3-3-3. Adding

In between every press set perform:
3 Weighted Pull Ups. Adding OR
Max Effort Strict Pull Ups OR
7 x Bent Over DB Rows each side. Adding.
(14 mins)

2. 12 min AMRAP OF:
200m Run
15 Box Overs (24/20)
15 Back Squats (135/95) – from floor

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By cfbroadway

Tuesday, October 28th

LAST DAY TO SCHEDULE YOUR MASSAGE!

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. Snatch High Pulls with 2 sec Pause at Knee: 6 x 2. All at 80-90 %
(8 mins)

2. Power Snatch: 6 x 2. With 10 sec Reset Between ( 12 mins)

3. 4 RFT OF: (12 min Time Cap)
10 HSPU / 3 Wall Walks
20 KB Swings (70/55)
40 Double Unders

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By cfbroadway

Monday, October 27th

LAST DAY TO SCHEDULE YOUR MASSAGE!

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 Clean & Split Jerk: 12 mins to find a heavy double. 20 sec between reps.

2. Front Squats: 6 x 4. All sets at 82% every 90 secs.

3. 7 min AMRAP Of:

6 Power Cleans (185/135)

9 Burpees

12 Pull Ups

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By cfbroadway

Saturday, October 25th

Weekend Schedule:

Saturday: 9 & 10am

Sunday: 9am Yoga & 10 am – noon = Open Gym

CFB’s Halloween Karaoke Extravaganza!

When: This Saturday night. 6:30 pm start. Yes I know its early but we only have the place to ourselves till 10 pm.

We will be having pre drinks at the gym from 5:30 – 630 pm.

Where: “Blue Ice”. 22 Broadway, Denver, CO 80203. Just down the street!

Costumes: Highly encouraged.

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

With a Running Clock

@ 0:00

1000 / 900m Row

@ 6:00 mins

4 min AMRAP Of:

5 Power Snatch (135/95)

10 HRPU

@12:00 mins

4 min AMRAP Of:

10 Toes To Bar

10 KB Swings (70/55)

@18:00 mins

800m Run For Time

By cfbroadway

Friday, October 24th

CFB’s Halloween Karaoke Extravaganza!

When: This Saturday night. 6:30 pm start. Yes I know its early but we only have the place to ourselves till 10 pm.

We will be having pre drinks at the gym from 5:30 – 630 pm.

Where: “Blue Ice”. 22 Broadway, Denver, CO 80203. Just down the street!

Costumes: Highly encouraged.

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 Cleans: 1.1.1. – 10 mins to find a heavy triple. Quick Reset.

2. 3 x Max Effort Sets Of: Muscle Ups / Bar Muscle Ups (sub ring push ups / deficit push ups) 90 sec rest between sets. ( 7 mins)

3. 5 Rounds For Time Of: (12 min cap)

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Strict HSPU / 3 Wall Walks

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By cfbroadway

Thursday, October 23rd

CFB’s Halloween Karaoke Extravaganza!

When: This Saturday night. 6:30 pm start. Yes I know its early but we only have the place to ourselves till 10 pm.

We will be having pre drinks at the gym from 5:30 – 630 pm.

Where: “Blue Ice”. 22 Broadway, Denver, CO 80203. Just down the street!

Costumes: Highly encouraged.

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 Jerk into Split Jerk. 10 mins to find heavy combo.

2. Front Squats: 3 x 10 all sets @ 70%. From floor. (9 mins)

3. 7 min AMRAP LADDER OF: (3,6,9,12…)
Push Jerks (135/95)
Chest 2 Bar Pull Ups

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By cfbroadway

Wednesday, October 22nd

CFB’s Halloween Karaoke Extravaganza!

When: This Saturday night. 6:30 pm start. Yes I know its early but we only have the place to ourselves till 10 pm.

Where: “Blue Ice”. 22 Broadway, Denver, CO 80203. Just down the street!

Costumes: Highly encouraged.

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 profile belongs to Critter “Christopher” Firestone. A 5 days per week warrior. Take a geeze.

AGE?

Face and Hair – 36; Heart and Lungs – 53.

OCCUPATION?

Homemaker and Urban Farmer.

USUAL CLASS TIME?

Just switched over to 9am. Miss my 6am peeps, tho. Holla.

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

Approximately 1 year, 3 months, and 7 days.

HOW DID YOU HEAR ABOUT CROSSFIT & CFB?

Well my wife and I were out one night enjoying ice cream cones when we were accosted by an off duty male stripper and I tried to step up and tell the dude to chill but he totally rocked my face and she was all like “BOOM!” and I was like “WHAAAAT?” and she was like “I KNOW!” and it was because of CrossFit so I signed up.

SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU?

I placed second in my elementary school spelling bee 3 years in a row. I lost to the same person every year. I will never forget you, Amanda.

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

Impromptu Snatch-Offs have become commonplace. I also feel much more confident in a bikini.

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

I would like to handstand walk into a bar, order a beer, and drink it without falling over.

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

Shredding the Gnar, Gleaming the Cube, Keeping it Real.

FAVOURITE MUSIC TO WORKOUT TO?

Really intense Dubstep and Country Western. Or Electro-Goth/Witch House. Or Synth-Pop.

WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC?

Jason, by a long shot. Southern-Hemisphere Reggae for the Warm-Up, East Coast Hip-Hop for Strength, and Fist Pumping Dance Beats for the Workout. What more could you want.

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

Making your way in the world today takes everything you’ve got. Taking a break from all your worries, sure would help a lot.

In all seriousness, though, I have visited several gyms around the country over the past year, and have yet to encounter a community or coaching staff that came even close to CFB. It’s the Cat’s Meow!

WORKOUT

1. EMOM For 12: 1 x Hang Snatch, adding. 1st set should be at 65%.

2. 15 min AMRAP Of:

9 Power Snatch (135/95)

12 Lateral Burpees Over Bar

15 Toes To Bar

40 Double Unders

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By cfbroadway

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 Lunges (70/55)
20 KB Swings (70/55)

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By cfbroadway