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

Sunday, April 13th

YOGA: 9 am

WORKOUT

“Jack”

20min AMRAP OF:
10 push press (115/75)
10 kettle bell swings (55/35)
10 box jump (24″/20″)

By cfbroadway

Friday, April 11th

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

Thanks guys!

WORKOUT

Back Squats: 2-2-2-2-2. First set at 82%. (18 mins)
Max effort ring dips in between sets.

THEN

5 min AMRAP OF:
5 Thrusters (135/95)
25 Double Unders

2 min REST, THEN:

5 min AMRAP OF:
7 Toes To Bar
7 Burpees

New shirts and tanks are in. For those that ordered them we will charge your card. Jon showing off the fellas tank. Geeze you look good, don’t you Jon.

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By cfbroadway

Wednesday, April 9th

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

Thanks guys!

WORKOUT

With a 6 min clock:
800m Run
With remaining time as many reps as possible of: Power Cleans (205/145)

4 min Rest, then:

With a 4 min clock:
400m Run
With remaining time as many reps as possible of: Squat Cleans (205/145)

4 min Rest, then

3 Rounds For Time Of:
10 Push Jerks (135/95)
30 Double Unders
10 Burpees

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By cfbroadway

Monday, April 7th

Keep signing in people, doing great.

https://crossfitbroadway.frontdeskhq.com.

Thanks guys!

WORKOUT

Front Squats: 7-7-7-7. Start at 65%, add as you go. (16 mins)

Between sets: 5 x weighted pull ups / Max effort strict pull ups.

THEN

For Total Reps:
2 min max Hang Power Clean (135/95)
2 min max Burpee Pull Ups
2 min max KB Swings (70/55)

3 min REST

1 min max Hang Power Clean (135/95)
1 min max Burpee Pull Ups
1 min max KB Swings (70/55)

A good crew joined up with Powder Addiction Snow Cat tours Sunday. Great time, great conditions!

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By cfbroadway