Wednesday, January 28th

So a few of you may have heard the rumors about our expansion at CFB. We are excited to announce we will shortly be taking over a space upstairs.

With this space we plan on adding “FIT on Broadway”.

Think CrossFit without the heavy weight, or a “Boot Camp” style workout using every toy CrossFit has as its disposal. FIT workouts are 55 minutes of non-stop effort, giving you a full body workout every time. Over the hour, you can expect to burn around 900 calories, making it the best workout anywhere for losing weight. You never know what you’re going to see in a FIT workout.

It will be part of your normal 3 x per week or Unlimited membership. Just another option for you to choose from.

IF YOU KNOW OF ANYONE THAT MAY BE INTERESTED IN TRYING “FIT” OUT WE WILL BE OFFERING A FREE FIRST WEEK. WE PLAN ON BEGINNING 4 CLASSES PER DAY STARTING MONDAY, FEBRUARY 9TH. SCHEDULE WILL BE ANNOUNCED SHORTLY.

TIMES ALMOST UP!

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 4 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. 12 mins to find heavy Power Snatch into Hang Snatch.

2. EMOM x 6: 5 Touch n Go Power Snatch (135/95) + 25 Double Unders

3. 3 RFT OF: (10 min Time Cap)
25/20 Cal Row
30 Wall Ball

20150127-224041.jpg

By cfbroadway

Tuesday, January 26th

So a few of you may have heard the rumors about our expansion at CFB. We are excited to announce we will shortly be taking over a space upstairs.

With this space we plan on adding “FIT on Broadway”.

Think CrossFit without the heavy weight, or a “Boot Camp” style workout using every toy CrossFit has as its disposal. FIT workouts are 55 minutes of non-stop effort, giving you a full body workout every time. Over the hour, you can expect to burn around 900 calories, making it the best workout anywhere for losing weight. You never know what you’re going to see in a FIT workout.

It will be part of your normal 3 x per week or Unlimited membership. Just another option for you to choose from.

IF YOU KNOW OF ANYONE THAT MAY BE INTERESTED IN TRYING “FIT” OUT WE WILL BE OFFERING A FREE FIRST WEEK. WE PLAN ON BEGINNING 4 CLASSES PER DAY STARTING MONDAY, FEBRUARY 9TH. SCHEDULE WILL BE ANNOUNCED SHORTLY.

TIMES ALMOST UP!

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 4 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. EMOM x 10. Alternating.
10 Strict Pull Ups
10 Strict HSPU

2. 3 Rounds For Total Reps.

a) 2 min Clock.
200m Sprint
Max Effort Power Cleans (155/105)

1 min REST

b) 2 min Clock
200m Sprint
Max Effort Bar Facing Burpees

1 min REST

20150126-223236.jpg

By cfbroadway

Monday, January 26th

So a few of you may have heard the rumors about our expansion at CFB. We are excited to announce we will shortly be taking over a space upstairs.

With this space we plan on adding “FIT on Broadway”.

Think CrossFit without the heavy weight, or a “Boot Camp” style workout using every toy CrossFit has as its disposal. FIT workouts are 55 minutes of non-stop effort, giving you a full body workout every time. Over the hour, you can expect to burn around 900 calories, making it the best workout anywhere for losing weight. You never know what you’re going to see in a FIT workout.

It will be part of your normal 3 x per week or Unlimited membership. Just another option for you to choose from.

IF YOU KNOW OF ANYONE THAT MAY BE INTERESTED IN TRYING “FIT” OUT WE WILL BE OFFERING A FREE FIRST WEEK. WE PLAN ON BEGINNING 4 CLASSES PER DAY STARTING MONDAY, FEBRUARY 9TH. SCHEDULE WILL BE ANNOUNCED SHORTLY.

TIMES ALMOST UP!

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 4 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Split Jerk: 6 x 1. Adding. From rack (12 mins)

2. Front Squat: 5 x 3. Adding, with 3 second pause at bottom of squat. (12 mins)

3. 6 mins, As Far As Possible: (3-6-9-12-15…)

Thrusters (135/95)

C2B Pull Ups

20150125-213416.jpg

By cfbroadway

Friday, January 23rd

NO 6:30pm CLASS TODAY!

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 8 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Power Cleans: 5 x 3. Touch and Go. Adding. (12 mins)

2. Push Press: 5 x 3 Adding, with 3 sec pause Overhead ( 10 mins)

3. As far as possible in 7 mins:
15 KB Swings (70/55)
2 Power Clean (80% of above)
15 KB Swings (70/55)
4 Power Clean
15 KB Swings (70/55)
6 Power Clean
15 KB Swings (70/55)
8 Power Clean
15 KB Swings (70/55)
10 Power Clean
etc………..….

20150122-222836.jpg

By cfbroadway

Thursday, January 22nd

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 8 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

7 min AMRAP OF:
5 Bar Muscle Ups(9 pull ups + 9 HRPU)
10 Front Squats (135/95)

4 min REST

7 min AMRAP OF:
5 Strict HSPU
10 Deadlift (225/155)

4 min REST

For Time:
50 Cal Row

20150121-213348.jpg

By cfbroadway

Wednesday, January 21st

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 8 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Snatch Deadlift – Hang Snatch – OHS
12 mins to work on. Technique day if needed.

2. 20 sec work / 20 sec rest for 6 sets
Toes to Bar. ( For Total Reps)

3. 5 Rounds For Time Of: (13 min Time Cap)
12 OHS (135/95)
18 HRPU
12 Box Jump Overs (24/20)

Sad day today as we say goodbye to Kara before she heads off to San Francisco. Been a great almost 4 years Kara. Best of luck and thanks for being a part of CFB!

20150120-220713.jpg

By cfbroadway

Tuesday, January 20th

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 8 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Deadlift: 6 x 2. Adding. (15 mins)

2. 5 sets of 40 sec HS Hold / 20 sec Rest.

3. From the 2011 CF Open

10 min AMRAP OF:
30 Double Unders
15 Power Snatch (75/55)

20150119-201655.jpg

By cfbroadway

Monday, January 19th

We are beginning a membership drive this month. If you have a friend or family member that may be interested in joining CFB have them contact me or pass along there info so I can reach out. This month for every new elements member that you sign up you will get a 33% discount on your next months membership. SWEET DEAL!

For those that are looking to compete in this years annual CF Open (less than 8 weeks away) I will be posting some extra work / homework for you to complete after class (on Sundays board). Mostly about moving well and having a good engine. Get into it!

NEW SHIRTS ARE IN: $25.

NEW HATS ARE IN: $20

NEW JUMP ROPES ARE IN: $25

Sign in Link: DO IT!

https://crossfitbroadway.frontdeskhq.com

WORKOUT

1. Squat Clean + Front Squat + Split Jerk. 12 mins to find heavy combo.

2. Back Squats:3 x 5. A sets at 83-85%

3. 6 min AMRAP OF:
10 Power Cleans (135/95)
20 Wall Ball

20150118-185740.jpg

By cfbroadway