Tuesday 16/09/2014

by Drew on September 15, 2014

1) Push Press behind the neck

5X3

2) “Jackie”

FOR TIME

1km Row

50 Thursters (20/15kg)

30 Pull ups

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Monday 15/09/2014

by Drew on September 14, 2014

1) Sumo Dead Lift

5-5-3-2-2-1

2)400m run

30 Wall balls (9/6kg)

20 Sit ups

100 Double Unders

20 Sit ups

30 Wall Balls

400m run

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Saturday 13/09/2014

by Drew on September 12, 2014

The gym is closed today.

Good luck to all of our member and coaches competing/supporting WODstock.

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Friday 12/09/2014

by Drew on September 11, 2014

Due to WODstock competition this weekend at Sunshine Coast, there is no 6:30pm class today.

Grid WODs every class

a) Dumbell Squat Clean Thurster Ladder

b) 10/20/30/40
Power Snacth
Box Jumps

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Thursday 11/09/2014

by Drew on September 10, 2014

1) 20 Hang Power Clean (60/40kg)

25 Kb Swing (24/16)

20 Pull Up

Check the time table for the classes tomorrow

NEW TIME TABLE

Week days

5am – Monday to Friday: MOBILITY class

5:30am – Monday, Tuesday, Wednesday and Friday: CROSSFIT Class

5:30am – Thursday: Open gym

6:30am – Monday to Friday – CoachRX

7:30am – Monday, Wednesday and Friday – GYMNASTICS class

7:30am – Tuesday and Thursday: WEIGHT LIFTING class

9am – Monday to Firday; CARDIO class

9:30am – Monday to Friday: CROSSFIT class

12:30pm – Monday, Wednesday and Friday: Open gym

3:30pm – Monday, Tuesday, Thursday and Friday: CoachRX

3:30pm – Wednesday: Crossfit KIDS

4:30pm – Monday to Friday: CROSSFIT class

5:30pm – Monday, Tuesday, Wednesday and Friday: CROSSFIT class

5:30pm – Thursday: GYMNASTICS class

6:30pm – Monday to Friday: Open gym

6:30pm – Tuesday and Thursday: FUNDAMENTAL class

Saturdays

6am - WEIGHT LIFTING class

7am - CROSSFIT class

8am- BEACH CONDITIONING at Southport beach

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by Drew on September 9, 2014

1) Back Squats

As per program

2) “Cindy”

20 min AMRAP

5 Pull ups

10 Push ups

15 Squats

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Tuesday 08/09/2014

by Drew on September 8, 2014

Check out our new time table on our Facebook Page. New classes everyday for your enjoyment.

1) Clean & Jerk

5X3

2) 21-15-9

KB swings (24/16)

Burpees HR

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Monday 08/09/2014

by Drew on September 7, 2014

1) OTM for 10 minutes

3 Front Squats

2) 12 minutes AMRAP

10 Goblets Squats (24/16kg)

100m Farmers carry (24/16kg)

20 Sit-ups

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Sunday 07/09/14

by Drew on September 7, 2014

Happy Fathers Day to all of the CFBB Dads out there

New time table takes affect tomorrow check out our FB page for more details

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Saturday 6/9/14

by Drew on September 5, 2014

Congrats to the Blue Team for winning last nights Grid race. Great finish to the 4th WOD very exciting stuff.

Todays Schedule – We hope you can make it :)
Lifting at 6:00am – 7:30am
Team AllStar WOD 7:30am – 8:00am
Beach WOD at Southport beach 8:15am – 9:00am
Swim to cool off at 9:15

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Friday 04/09/2014

by Drew on September 4, 2014

FRIDAY NIGHT GRID RACING at 5:30pm. Check the workouts in our facebook page.
Wear you team colours and have fun!

1) 3 sets of

1X Hang Power Clean

1X Hang Full Clean

1X Full Clean

2) 4 rounds for time

100m Run

10 Cleans (60/40kg)

10 Dumbell Step Up (20/15kg)

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Thursday 04/09/2014

by Drew on September 3, 2014

Gymnastics classes 5:30am and 5:30pm.

Open gym for all of the other classes.

Work on your weakness or complete the workout:

250m Row buy in

12-8-4

Wall Walks

Ring Push ups

Box jumps

250m Row cash out

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Wednesday 03/09/2014

by Drew on September 2, 2014

1) EMOM for 10 minutes

2 x Dead Lifts TNG

2) For Time

50-40-30-20-10

Double unders

Sit-ups

Russian KB swings (24/16)

Air Squats

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Tuesday 02/09/14

by Drew on September 2, 2014

1) OHS
10 min to find your 1RM
Drop to 60% and complete 1x max effort AMRAP

2) 4 rounds FOR TIME

250m Run

5 Pull ups

5 Burpees

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Monday 01/09/2014

by Drew on August 31, 2014

1)STRENGTH

Strict Press 3X5

Push Press 3X5

2)4 min AMRAP

6 Wall balls

6 Push ups

6 Hollow Rocks

2 min rest

5 min AMRAP

7 Ball Slams

7 Box Jumps

7 Toes to bar

2 min rest

1 min MAX Air Squats

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Saturday 30/08/2014

by Drew on August 29, 2014

Great fun at the Friday Night Grid Racing. Thank you everyone for coming.

Weight Lifting class at 6am

Allstar Team WOD at 7:30am

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Friday 29/08/2014

by Drew on August 28, 2014

WE ARE OPEN TODAY AS NORMAL

FRIDAY NIGHT GRID RACING.

From 5:30pm to 7:30pm.You choose what team you want to be on. Come in your team colours (red or blue) and have fun with this new style of CrossFit. EVERYONE is welcome. Fast, challenging and fun exercises – please watch the video below.

*** No classes at this time***

1) Front Squat

3X15

2) Death by Dead Balls (55/35)

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Thursday 28/08/2014

by Drew on August 27, 2014

- 3 free sessions next week for new members. For more info contact  admin@crossfitbroadbeach.com.au

- FRIDAY NIGHT GRID RACING. From 5:30pm to 7:30pm.You choose what team you want to be on. Come in your team colours (red or blue) and have fun with this new style of CrossFit. EVERYONE is welcome. Fast, challenging and fun exercises.
*** No classes at this time***

- Registrations are now open for Event 2 of the WODstock series.  This was the biggest event in 2013 so make sure you register now to secure your place. www.wodstockdonates.com

- Gymnasctics classes tomorrow 5:30am and 5:30pm

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Wednesday 27/08/2014

by Drew on August 27, 2014

“SEVEN DEADLY SINS”

10 Chest to Bar

20 Toes to Bar

30 Deadlifts (85/60)

100 Double unders

30 Box Jumps

20 Burpees

10 Cleans (85/60)

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Tuesday 26/08/14

by Drew on August 25, 2014

25 min CrossFit Darts

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