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

20141022-221533.jpg

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)

20141020-213105.jpg

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