Monday, November 24th

THANKSGIVING WEEK SCHEDULE
Monday, Tuesday & Wednesday= Normal Hours.

Thursday = Thanksgiving Day Mimosa Workout: 9am ONLY

Friday = 9 & 10am ONLY

Saturday & Sunday = Normal Hours.

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

WORKOUT
One more day of testing guys. Have at it. Close to 300 PR’s last week. Redonkulous!

1. 10 mins to find 1 Rep Max Power Clean.
Warm up to 75%, then:

3 Reps @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

3 attempts @ New 1 Rep Max.

2. 12 mins to find 1 Rep Max Front Squat.

Warm up to 75%, then:

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

1 @ 95%

3 attempts @ New 1 Rep Max.

3. 6 min AMRAP OF:
5 Power Cleans ( 65% of 1 rep max PC)
5 Front Squats

Huge congrats to Andrea who WON the Open Division of the Turkey Challenge over the weekend. A pretty dominant performance through all the workouts. Great job Andrea.
Oh and its her birthday today!

Also big thanks to all those that came out to support. Means a lot.

20141123-212000.jpg

By cfbroadway

Sunday, November 23rd

CLOSED TODAY

CLOSED TODAY

CLOSED TODAY

The Turkey Challenge continues today.
Jeremy starts at 8:40am
The CFB Team starts at 10:40am and Andrea starts at 11:00am

Heats continue throughout the day till around 3:30.
Thanks to those that came out to support yesterday!

By cfbroadway

Saturday, November 22nd

CLOSED SUNDAY!!!

SATURDAY CLASSES: 9 & 10am.

ALL THE COACHING STAFF WILL BE COMPETING AT THE TURKEY CHALLENGE CROSSFIT COMPETITION BOTH SATURDAY & SUNDAY.

COMP IS HELD AT MBS CROSSFIT, 10900 W 120th Ave, Broomfield, CO 80021.

Heat times Saturday for us start at 8:30am and continue throughout the day till about 3:00pm.

Juli, Dawn, Tommy, Andrea, Bri, Jeremy and myself would love the support.

The PR’s continued to rain down Friday with the OH stuff, been a crazy great week team!

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

WORKOUT

5 RFT OF:
200m Run
20 KB Swings (70/55)
15 Burpees Over Bell
20 Cal Row

20141122-080342.jpg

By cfbroadway

Friday, November 21st

WE WILL BE CLOSED SUNDAY!

ALL THE COACHING STAFF WILL BE COMPETING AT THE TURKEY CHALLENGE CROSSFIT COMPETITION.

I will post all the info regarding heat times and locations later but feel free to come out and support.

A crazy 61 Deadlift PR’s Thursday, many by 20 pounds +. Awesome day!

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

WORKOUT

1. Strict Press: Find a new 1 rep max. (8 mins)

3 @ 70%

2 @ 80%

1 @ 90%

3 attempts at a new 1 rep max

2. Push Jerk: Find a new 1 rep max – from the rack. (10 mins)

3 @ 70%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

3 attempts at a new 1 rep max

3. 9 min Clock:

800m Run

then as many rounds as possible of;

7 Hang Power Cleans (165/105)

7 Strict HSPU

Its member profile day!

Melissa has been with us for just a few months now after coming from a different Denver CF Gym. Thanks for joining us Melissa!

AGE? 25

OCCUPATION? Clinical social worker. I work as the director of the social services dept at a psychiatric nursing center for young, court mandated adults.

USUAL CLASS TIME? 4:30pm

HOW LONG HAVE YOU BEEN DOING CROSSFIT? 1.5 years

HOW DID YOU HEAR ABOUT CROSSFIT & CFB? I just moved less than a mile away from CFB, so naturally it felt the right thing to do.

SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU? I’m actually a ninja. I trained in martial arts for 12 years, earned my black belt and partied with Chuck Norris on multiple occasions.

WHAT ARE SOME OF THE CHANGES THAT YOU HAVE NOTICED SINCE STARTING CROSSFIT? My roommate said I complain how sore I am every time I walk up or down the stairs.

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

Pull-ups for sure. I try to do 5 a day but its an ongoing struggle. I’m also working on eating less dark chocolate.

OUTSIDE OF CFB, WHAT KEEPS YOU BUSY? – OTHER HOBBIES? Snowboarding, drinking white russians while snowboarding.

FAVOURITE MUSIC TO WORKOUT TO? Dirty rap.

WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC? Jason!!!

WHAT IS ONE PIECE OF ADVICE YOU WOULD GIVE FOR PEOPLE THINKING OF TRYING CROSSFIT / CFB? Don’t eat fried food beforehand. It’s bad news.

Not quite sure whats going on here.

1044984_10200424268033692_1934411732_n

By cfbroadway

Thursday, November 20th

Today is the last day to bring in food for Sadie’s school. Lets get some in there guys.

As the Thanksgiving holiday approaches, we should all be so lucky as to have a momentous feast to look forward to, but for some that’s not the case.

One of CFB’s members, Sadie, is the literacy coach at Colorado High School Charter where the faculty and staff reach out annually to help their students (nearly 90% of whom are on free and reduced lunch) and their families have a happy Thanksgiving by personally delivering meal baskets to all of their students’ families. To pull it off, CHSC needs your help to donate non-perishable items that can contribute to a holiday feast. We will have a box out at the front desk until November 20th with a flyer on it, and while you are getting all the ingredients for your own holiday, remember to get a few extras to help some less fortunate families in our community enjoy the day as well.

Testing Week!
A great day of Snatches Wednesday, plenty of PR’s just forgot to count them.

Make sure to record your weights this week. You will need accurate numbers for our percentage work going forward.

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

WORKOUT

1. Deadlift: 16 mins to find a 2 Rep Max.

Warm up to 75%, then:

4 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

2 @ 95%

3 attempts @ New 2 Rep Max.

Feel confident and go past your current 1 rep max, no kissing your sister!

2. For Time:

700m / 650m Row

20 Toes To Bar

20 Burpee Box Jumps (24/20)

15 Toes To Bar

15 Burpee Box Jumps (24/20)

10 Toes To Bar

10 Burpee Box Jumps (24/20)

20141119-224411.jpg

By cfbroadway

Wednesday, November 19th

Testing Week!
Another 63 PR’s on Tuesday for Back Squats.
Tearing shit up people!

Make sure to record your weights this week. You will need accurate numbers for our percentage work going forward.

Only 2 more days to bring in food for Sadie’s school. Lets get some in there guys.

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

As the Thanksgiving holiday approaches, we should all be so lucky as to have a momentous feast to look forward to, but for some that’s not the case.

One of CFB’s members, Sadie, is the literacy coach at Colorado High School Charter where the faculty and staff reach out annually to help their students (nearly 90% of whom are on free and reduced lunch) and their families have a happy Thanksgiving by personally delivering meal baskets to all of their students’ families. To pull it off, CHSC needs your help to donate non-perishable items that can contribute to a holiday feast. We will have a box out at the front desk until November 20th with a flyer on it, and while you are getting all the ingredients for your own holiday, remember to get a few extras to help some less fortunate families in our community enjoy the day as well.

WORKOUT

1. Every 30 secs for 4 mins: 1 x High Hang Snatch with 1 sec pause in the catch. Stay at 60% for all sets.

2. 12 mins to find a new 1 Rep Max Snatch.

2 attempts @ 75%

2 attempts @ 80%

2 attempts @ 85%

1 attempt @ 90%

1 attempt @ 95%

3 attempts @ New 1 Rep Max.

3. 5 x 2 min Rounds Of: ( 1 min rest between rounds)
40 Double Unders
20 Wall Ball
Max Effort Power Snatch ( 60% of above)

Score is total Power Snatch for all 6 rounds.

20141118-210104.jpg

By cfbroadway

Tuesday. November 18th

Testing Week!
73 PR’s on Monday for Clean & Jerks.
That’s F*+#^# Crazy!!!

Every day this week we will be testing a different 1 Rep Max on the majority of the movements we have been working on the last 3 months. We have been working extremely hard, time to show the results.

Make sure to record your weights this week. You will need accurate numbers for our percentage work going forward.

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

As the Thanksgiving holiday approaches, we should all be so lucky as to have a momentous feast to look forward to, but for some that’s not the case.

One of CFB’s members, Sadie, is the literacy coach at Colorado High School Charter where the faculty and staff reach out annually to help their students (nearly 90% of whom are on free and reduced lunch) and their families have a happy Thanksgiving by personally delivering meal baskets to all of their students’ families. To pull it off, CHSC needs your help to donate non-perishable items that can contribute to a holiday feast. We will have a box out at the front desk until November 20th with a flyer on it, and while you are getting all the ingredients for your own holiday, remember to get a few extras to help some less fortunate families in our community enjoy the day as well.

WORKOUT

1. Back Squat: Find a new 1 Rep Max Today (16 mins)

Warm up to 75%, then:

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

1 @ 95%

3 attempts @ New 1 Rep Max.

Feel confident and go past your current 1 rep max, no kissing your sister today!

2. 4 RFT OF:
9 Front Squats (50% of 1RM back squat)
15 HRPU
21 KB Swings (70/55)

20141117-222747.jpg

By cfbroadway

Monday, November 17th

Testing Week!

Every day this week we will be testing a different 1 Rep Max on the majority of the movements we have been working on the last 3 months. We have been working extremely hard, time to show the results.

Make sure to record your weights this week. You will need accurate numbers for our percentage work going forward.

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

As the Thanksgiving holiday approaches, we should all be so lucky as to have a momentous feast to look forward to, but for some that’s not the case.

One of CFB’s members, Sadie, is the literacy coach at Colorado High School Charter where the faculty and staff reach out annually to help their students (nearly 90% of whom are on free and reduced lunch) and their families have a happy Thanksgiving by personally delivering meal baskets to all of their students’ families. To pull it off, CHSC needs your help to donate non-perishable items that can contribute to a holiday feast. We will have a box out at the front desk until November 20th with a flyer on it, and while you are getting all the ingredients for your own holiday, remember to get a few extras to help some less fortunate families in our community enjoy the day as well.

WORKOUT

1. Clean & Jerk: Find a new 1 Rep Max Today (16 mins)

Warm up to 75%, then:

2 attempts @ 75%

2 attempts @ 80%

2 attempts @ 85%

1 attempt @ 90%

1 attempt @ 95%

3 attempts @ New 1 Rep Max.

Feel confident and go past your current 1 rep max, no kissing your sister today!

2. 5 min AMRAP Ladder Of: (2,4,6,8,10….)

Push Jerks (135/95)

Burpees

3 min REST THEN

5 min AMRAP Ladder Of: (2,4,6,8,10….)

Power Cleans (135/95)

C2B Pull Ups

20141116-213623.jpg

By cfbroadway

Friday, November 14th

NEW SHIRTS ARE IN. $25.

New Protein in Stock. Come see me, $50. Have Chocolate & Strawberry.

Some important dates coming up team:

Thursday, November 27th – Thanksgiving Day Mimosa Workout: 9am.

Saturday, December 13th – CFB’s 4 Year Birthday / Xmas Party.

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

As the Thanksgiving holiday approaches, we should all be so lucky as to have a momentous feast to look forward to, but for some that’s not the case.

One of CFB’s members, Sadie, is the literacy coach at Colorado High School Charter where the faculty and staff reach out annually to help their students (nearly 90% of whom are on free and reduced lunch) and their families have a happy Thanksgiving by personally delivering meal baskets to all of their students’ families. To pull it off, CHSC needs your help to donate non-perishable items that can contribute to a holiday feast. We will have a box out at the front desk until November 20th with a flyer on it, and while you are getting all the ingredients for your own holiday, remember to get a few extras to help some less fortunate families in our community enjoy the day as well.

Its Member Profile Wednesday but its Friday again.

Andrew Johnsen everyone!

AGE?

37, why, you sayin’ I’m old?!

OCCUPATION?

I am a residential real estate agent. I help people fulfill their dreams as it pertains to buying and selling homes.

USUAL CLASS TIME?

Uh….9 AM. I love hanging out with all my homeboys talking about man stuff. What a great way to get your daily dose of testosterone chatter. If you haven’t been you should join, not for the faint of heart though.

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

I think it has been exactly 2 years this week.

HOW DID YOU HEAR ABOUT CROSSFIT & CFB?

I heard about Crossfit about 7 years ago from some buddies out in Seattle. They were talking about how people do like 100 pull-ups in a single workout and how people were getting all ripped doing it. So like any good early adopter I waited several years to see if it was something worth exploring.

SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU?

I think the amount of over sharing I do speaks for itself. But I guess there is a dumb story about how my brother and I once caused the band The Blues Travelers to stop their concert and not do an encore for the first, and only, time. That makes me a bit of a douche, huh?

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

My favorite response to people who ask me this is “I got a backpack full of muscles!” Honestly, I think this is the strongest I think I’ve been. Although those muscles are hiding under a permanent layer of baby fat I carry around with me.

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

Getting to the gym on a regular basis is my goal. That way Jason and the other coaches don’t have to start from scratch on the movements every time I show up. I’m like a walking elements class waiting to happen.

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

I love skiing and hope this season is the poo! I also have a beautiful wife whom I love spending time with. Other than that, I have to say, I love hanging with friends throwing back boozy drinks…WAIT, you don’t that might be the cause of my baby fat, do you???

FAVOURITE MUSIC TO WORKOUT TO?

I love anything upbeat. Preferably hip hop with semi-intelligent lyrics put to a sick beat.

WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC?

Julie. I do enjoy Jason’s warm up music but when you need to get your GO on, Julie always comes through.

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

CFB is a great place for all levels so don’t be intimidated. The words of encouragement, the comradery, the laughs make it such a great place to learn, grow and have fun. My wife thinks I’m crazy, for more reasons than one, but when she sees me hobbling around from the CF ass whooping I just took she is continually dumbfounded I get up the next morning for another helping. Thanks team CFB!

1554343_10204133612365393_2906485121239757034_n

WORKOUT

1. Split Jerk: 10 mins to work to a heavy double. From racks.

2. 40 sec work / 20 sec rest

- Row (meters)

- Wall Ball

- Burpee Pull Ups

- KB Swings (70/55)

By cfbroadway