Monday, December 22nd

SIGN UP FOR THE THROWDOWN TODAY. SIGN UP SHEET IS ON MESSAGE BOARD.

CHRISTMAS WEEK SCHEDULE:

Monday Dec 22 & Tuesday Dec 23 = Normal Class Times.

Wednesday Dec 24 = 6,7,9 am & Noon ONLY

Thursday, December 25 = CLOSED

Friday Dec 26 = CLOSED

Saturday Dec 27 = 9 & 10 am Classes.

Sunday Dec 28 = CFB 4th Annual Throwdown. 9 am – Noon. Sign up!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

An important date coming up team:

Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!

This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!

Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.

The MTs

Have you booked a massage from the MTs yet?

To make a reservation email Cortney and Jessica at: themtsatbroadway@gmail.com
Prices are as follows:

1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$

After 1st time: 60$, 90$, 110$

House calls: 75$, 110$, 145$

Sign in Link:

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Front Squat: 3 reps every 90 sec for 7 sets. All reps at 82%

2. 3 min AMRAP Of: Power Snatch (70% of 1 rep max Power Snatch)

3. 3 Rounds For Total Reps: (1 min REST Between Rounds)

1 min Max KB swings (70/55)

1 min Max HRPU

1 min Max Pull Ups

20141221-214627.jpg

By cfbroadway

Saturday, December 20th

YOGA IS CANCELLED FOR TOMORROW!

CLASS TIMES TODAY:
9am & 10am.

Sign up on the board for next Sundays 4th annual CFB Throwdown!

By cfbroadway

Friday, December 19th

6:30 pm FRIDAY CLASS CANCELLED THIS WEEK. Please plan accordingly.

CHRISTMAS WEEK SCHEDULE:

Monday Dec 22 & Tuesday Dec 23 = Normal Class Times.

Wednesday Dec 24 = 6,7,9 am & Noon ONLY

Thursday, December 25 = CLOSED

Friday Dec 26 = CLOSED

Saturday Dec 27 = 9 & 10 am Classes.

Sunday Dec 28 = CFB 4th Annual Throwdown. 9 am – Noon. Sign up!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

An important date coming up team:

Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!

This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!

Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.

The MTs

Have you booked a massage from the MTs yet?

To make a reservation email Cortney and Jessica at: themtsatbroadway@gmail.com
Prices are as follows:

1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$

After 1st time: 60$, 90$, 110$

House calls: 75$, 110$, 145$

Sign in Link:

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Back Squats:

2. 30 sec Work / 30 sec Rest for 5 mins.
SHSPU. Max Reps

3. EMOM For 12: (alternating)

200m / 180m Row

14 Alt DB Snatch (Mod Heavy)

20141218-214128.jpg

By cfbroadway

Thursday, December 18th

6:30 pm FRIDAY CLASS CANCELLED THIS WEEK. Please plan accordingly.

CHRISTMAS WEEK SCHEDULE:

Monday Dec 22 & Tuesday Dec 23 = Normal Class Times.

Wednesday Dec 24 = 6,7,9 am & Noon ONLY

Thursday, December 25 = CLOSED

Friday Dec 26 = CLOSED

Saturday Dec 27 = 9 & 10 am Classes.

Sunday Dec 28 = CFB 4th Annual Throwdown. 9 am – Noon. Sign up!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

An important date coming up team:

Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!

This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!

Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.

The MTs

Have you booked a massage from the MTs yet?

To make a reservation email Cortney and Jessica at: themtsatbroadway@gmail.com
Prices are as follows:

1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$

After 1st time: 60$, 90$, 110$

House calls: 75$, 110$, 145$

Sign in Link:

https://crossfitbroadway.frontdeskhq.com

Member Profile Today. The human Xmas Tree, Jeff Carroll.

AGE?

34

OCCUPATION?

Super hero but I moonlight as an Electrical Engineer

USUAL CLASS TIME?

Usually 7am but over the last month or so I’ve been going to 6:30pm.

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

I’ve been coming to CFB for three years now.

HOW DID YOU HEAR ABOUT CROSSFIT & CFB?

Tommy introduced me to Crossfit. We used to do workouts on our own before he got me to join the CFB crew.

SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU?

I like numbers and puzzles and math problems. I’m basically a giant nerd but I don’t think that is really unknown.

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

All of my other activities are easier and more fun due to the added strength and endurance from Crossfit. I’m not as flexible as I once was but I don’t know if that’s from Crossfit or just getting old.

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

Ring dips and pretty much anything overhead. My noodle arms just aren’t that strong. I’d really like to be able to walk around on my hands too.

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

Well saving the world’s problems does take up most my time but after that, volleyball, softball, running, swimming, scuba diving, skiing, camping, reading, eating, drinking beer, laying on the couch, I do like to binge watch TV series on Netflix.

FAVOURITE MUSIC TO WORKOUT TO?

I like a nice variety of punk, metal, hip hop, classic rock, pop, reggae; I guess pretty much everything except country. Nobody wants to hear about their dog running away while they are trying to do some squats.

WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC?

He hasn’t had a chance to prove himself in a workout but I think DJ No Requests has a lot of promise. After that I would say Jason.

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

Don’t get caught up with the amount of weight you’re lifting. Focus on form first. Once you have good technique you can add the weight safely with less chance of injury. Just have fun and enjoy it!

Thanks Jeff. Outstanding Xmas Party Attire!

WORKOUT

1. Split Jerks: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%. (12 mins)

2. 15 min AMRAP Of:

5 Muscle Ups / Bar Muscle Ups / 15 Pull Ups

10 Thrusters (135/95)

50 Double Unders

20141217-204529.jpg

By cfbroadway

Wednesday, December 17th

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

An important date coming up team:

Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!

This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!

Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.

The MTs

The MTs are here to listen and tailor to you in our part of your healthy life plan. Armed with Associate’s degrees in Massage Therapy, the deep knowledge and understanding of anatomy and physiology allows for an emphasis in the overall development of Therapeutic Massage. Our passion in Massage is to promote whole human health and wellness in partnership with clients to achieve their goals.

Therapeutic modalities include: Swedish, Deep Tissue, Trigger Point Therapy, rehabilitative and recovery massage..
*additional modalities (ie.prenatal, geriatric, cranial, myofacial, reflexology, pre/post sports massage) may be available upon request
*Young Living Essential Oils can/may be available and scheduled upon request
*House calls and extended treatment time may be available upon request

To make a reservation email Cortney and Jessica at: themtsatbroadway@gmail.com
Prices are as follows:

1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$

After 1st time: 60$, 90$, 110$

House calls: 75$, 110$, 145$

Sign in Link:

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Deadlifts: 4 x 5. All sets at 85% of 2 Rep Max. No more than 2 min rest between sets. (12 mins)

2. 6 min AMRAP Of:

9 Deadlift (225/155)

9 Box Jumps (30″/24″)

4 min REST THEN

6 min AMRAP Of:

6 Hang Power Snatch (135/95)

9 Burpees

20141216-225302.jpg

By cfbroadway

Tuesday, December 16th

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

An important date coming up team:

Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!

This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!

Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.

The MTs

The MTs are here to listen and tailor to you in our part of your healthy life plan. Armed with Associate’s degrees in Massage Therapy, the deep knowledge and understanding of anatomy and physiology allows for an emphasis in the overall development of Therapeutic Massage. Our passion in Massage is to promote whole human health and wellness in partnership with clients to achieve their goals.

Therapeutic modalities include: Swedish, Deep Tissue, Trigger Point Therapy, rehabilitative and recovery massage..
*additional modalities (ie.prenatal, geriatric, cranial, myofacial, reflexology, pre/post sports massage) may be available upon request
*Young Living Essential Oils can/may be available and scheduled upon request
*House calls and extended treatment time may be available upon request

To make a reservation email Cortney and Jessica at: themtsatbroadway@gmail.com
Prices are as follows:

1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$

After 1st time: 60$, 90$, 110$

House calls: 75$, 110$, 145$

Sign in Link:

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. EMOM for 9:
Power Clean + Squat Clean. Adding. Quick reset.
First set at 65% of 1 rep max Squat Clean.

2. Strict Press: 4 x 3. Adding. (8 mins)

3. 3 Rounds For Time Of:
30 Wall Ball
30 KB Swings (70/55)

20141215-214638.jpg

By cfbroadway

Monday, December 15th

A great time at the 4 year Anniversary / Christmas Party over the weekend. Thanks for another great year guys. Heres to many more.

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

An important date coming up team:

Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!

This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!

Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.

The MTs

The MTs are here to listen and tailor to you in our part of your healthy life plan. Armed with Associate’s degrees in Massage Therapy, the deep knowledge and understanding of anatomy and physiology allows for an emphasis in the overall development of Therapeutic Massage. Our passion in Massage is to promote whole human health and wellness in partnership with clients to achieve their goals.

Therapeutic modalities include: Swedish, Deep Tissue, Trigger Point Therapy, rehabilitative and recovery massage..
*additional modalities (ie.prenatal, geriatric, cranial, myofacial, reflexology, pre/post sports massage) may be available upon request
*Young Living Essential Oils can/may be available and scheduled upon request
*House calls and extended treatment time may be available upon request

To make a reservation email Cortney and Jessica at: themtsatbroadway@gmail.com
Prices are as follows:

1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$

After 1st time: 60$, 90$, 110$

House calls: 75$, 110$, 145$

Sign in Link:

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Back Squat: 3 reps every 90 sec for 7 sets. All reps at 82%

2. 20 sec work / 20 sec rest alternating for 5 sets of each:

Strict Pull Ups

Deficit Push Ups (45/35# plate)

3. 7 min AMRAP Ladder Of: (3,6,9,12…)

Clean & Jerk (135/95)

Toes To Bar

20141214-224324.jpg

By cfbroadway

Saturday, December 13th

CLASS TIMES TODAY
9 & 10am.

After the 19am class we will be getting the gym ready for tonight’s Xmas / Anniversary Party. If you are available to help out that would be greatly appreciated.

PARTY STARTS AT 7pm TONIGHT

By cfbroadway