Saturday, September 20th

New protein in stock, $50. Come and see me.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

FOR TOTAL TIME:

3 Rounds Of,
6 Clean and Jerk(185/135)
400m Run

3 Rounds Of,
6 C & J ( (155/105)
10 Burpee Pull Ups ( tall bar/short bar)

3 Rounds Of,
6 C & J (135/105)
10 HSPU

No rest between workouts, change own weight.

By cfbroadway

Friday, September 19th

New protein in stock, $50. Come and see me.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. 3 x Power Cleans + 2 x Front Squats + 1 x Split Jerk. As heavy as possible in 15 mins. Hold onto bar throughout.

2. For Time:
500m Row
3 rounds of,
9 Power cleans (205/145)
6 Muscle Ups/ Bar Muscle Ups / 15 Pull Ups
then
500m Row

20140918-233439.jpg

By cfbroadway

Thursday, September 18th

New protein in stock, $50. Come and see me.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Front Squats: 8 x 2. All sets at 85% every 90 secs.

2. 4 x Max Effort Sets Of: (for total reps)
Strict Pull Ups
Strict Ring Dips

3. 15-12-9-6-3 Reps for time of:
Thrusters (135/95)
Box Jumps (30/24)

20140917-212910.jpg

By cfbroadway

Wednesday, September 17th

New protein in stock, $50. Come and see me.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. EMOM FOR 9: Power Snatch into Hang Snatch into OH Squat.
Start at 50%, add as you go.

2. OH Walking Lunge. 9 mins to find a heavy 8 steps.

3. 10 min AMRAP OF:
4 Power Snatch (155/105)
14 HRPU
40 Double Unders

20140916-202854.jpg

By cfbroadway

Tuesday, September 16th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Deadlift: 5 x 3. Each rep will be lowered under control and reset on the floor. ( 15 mins)

2. 30 sec work / 30 sec rest for 6 sets:
AMRAP OF Strict HSPU / Holds

3. For time: (12 min time cap)

200m Run
30 KB Swings (70/55)
30 Burpees
200m Run
20 KB Swings
20 Burpees
200m Run
10 KB Swings
10 Burpees

Coach Katie during the Flaming Foliage relay race over the weekend.

20140915-213343.jpg

By cfbroadway

Monday, September 15th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Squat Clean: 5 x 3. Adding (14 mins)

2. Back Squat: 4 x 7. All at 78% (10 mins)

3. As far as possible in 8 mins:
5 Wall Ball
5 Pull Ups
10 Wall Ball
10 Pull Ups
15 Wall Ball
15 Pull Ups……

20140914-221208.jpg

By cfbroadway

Sunday, September 14th

NO YOGA TODAY!
CrossFit: 10am
Open Gym: 11am – 1pm

WORKOUT

16 mins to find 1 Rep Max Hang Snatch

THEN

“Fran”

By cfbroadway

Saturday, September 13th

Classes today at 9 & 10am ONLY

WORKOUT

Partner Row: 3000/2800m
Must change every 250/200m.
Non rowing partner holds 55/35 KB in waiter position at all times.

THEN

10 min AMRAP OF:
10 Deadlift (225/155)
20 Wall Ball

By cfbroadway

Friday, September 12th

6:30pm CLASS IS CANCELLED TODAY!

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1.Power Clean: 14 mins to find a 1 Rep Max.

2. 500m Row Sprint. All out!

3. For Time:
400m Run
then 3 rounds of,
20 Alt DB Snatch
50 Double Unders

HAPPY BIRTHDAY SHAWNA!

20140911-203038.jpg

By cfbroadway

Thursday, September 11th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Back Squats: 6@ 65%, 6 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%.
On the 2’s.

2. 5 x Max Effort Ring Dips / Holds
30 sec HS walk between sets.

3. For Time:

30 Cal Row
30 Bar Facing Burpees
30 Hang Power Cleans (135/95)

20140910-213801.jpg

By cfbroadway