Welcome to CrossFit Steamboat at Steamboat Springs, Colorado.

Offering CrossFit, Personal Training, Spinning, and more!
Phone: 970-846-7089
Located at 2851 Riverside Plaza

















Want to learn or re-learn the 9 foundational crossfit moves?  Come join us for free classes:
7/19, 7/26, 8/9 
ALL welcome (bring a friend)


Traveling this summer?  Send us photos of YOU doing cool stuff!
 
crossfitsteamboat@gmail.com




Wednesdays 5:30pm class:
7/30 Group bike ride @ Emerald (meet by stables)



New to CrossFit*click HERE: 
Call TODAY to set up for FIRST session
970.846.7089



WEDNESDAY, 7/30/14

"Pull-up Biathlon"

Run 340 meters
18 chest 2 bar pull-ups
Run 340 meters
15 Chest 2 bar pull-ups
Run 340 meters
12 Chest 2 bar pull-ups

Each time you break on the pull-ups you must run 200 meters.
18 minute time cap


TUESDAY 7/29/14

"Down & Back Chipper" plus "Keely's birthday WOD"

50 box jumps
6 burpees
25 toe to bar
6 burpees
50 wall ball
6 burpees
25 ring dips
6 burpees
50 wall ball
6 burpees
25 toe to bar
6 burpees
50 box jumps

25 min time cap :)


MONDAY, 7/28/14

1 squat clean every 30 seconds for 2 minutes
Rest 2 minutes and add weight
1 squat clean every 30 seconds for 2 minutes
Rest 2 minutes and add weight
1 squat clean every  30 seconds for 2 minutes

then
 
3 rounds for time of:
25 ABMat sit-ups
5 wall climbs
20 overhead walking lunges-45/35#


SATURDAY, 7/26/14

6 minute AMRAP of:
10 deadlift-225/155#
20 wall ball

Rest 3 minutes

6 minute AMRAP of:
100 meter run
10 toes 2 bar

Rest 3 minutes

6 minute AMRAP of:
10 push press-135/95#
15 box jumps-30/24"


FRIDAY, 7/25/14

"The Beach-CF Steamboat Style"

For time:
Run 340 meters-swim arms
50 KB/DB thrusters-35/25#
30 burpees
Run 680 meters-swim arms
30 burpees
50 KB/DB thrusters
Run 340 meters-swim arms


THURSDAY, 7/24/14

Deadlift ladder

1 rep every minute - increasing in weight, until you reach max. Weights will be explained in class.


WEDNESDAY, 7/23/14

"Triple 3"

For time:
3000 meter row
300 double unders
3 mile run

Or

Triple 2"

For time:
2000 meter row
200 double unders
2mile run

Other scaled versions will be available.


TUESDAY 7/22/14

15 min.
Heavy hang snatch pull into hang squat snatch

Then
300m row
22 kbell swings 70/53#
18 burpees
14 hspu
Rest 1 min.
3x


MONDAY, 7/21/14

Front squats 6-6-6-6 reps
Max effort strict pull-ups

then

7 minute AMRAP of:
3,6,9,12,15...hang power cleans-155/105#
40 double unders

Rest 2 minutes then

2 minute AMRAPof:
Pull-ups


SUNDAY, 7/20/14

Open gym 9:00-10:00 a.m.


SATURDAY, 7/19/14

Five rounds for time of:
400 meter run
3 bear-135/95#
10 pull-ups
3 bear-135/95#
10 pull-ups


FRIDAY, 7/18/14

Deadlift 3-3-3-3 reps

then

4 inividually timed rounds of:
Run 400 meters
21 bench press-135/95#
Rest as needed up to 4 minutes between rounds.


THURSDAY, 7/17/14

6 minute AMRAP of:
200 meters with plate-45/35#
15 push jerk-135/95#

Rest 3 minutes

6 minute AMRAP of:
10 overhead squats-135/95#
10 burpees

Rest 3 minutes

6 minute AMRAP of:
10 toes 2 bar
40 double unders


WEDNESDAY, 7/16/14

20 seconds work/40 seconds rest alternating for 12 minutes
Pull-ups
Handstand push-ups

then

3 rounds for time of:
30 wall ball-20/14#
30 ABMat sit-ups


TUESDAY, 7/15/14

Back squats 3-3-2-2-2 reps. Start @ 80% and go up. 18 min.

then

10 minute clock:
800 meter run
then with remainder of the time A.M.R.A.P. of:
6 power cleans-185/135#
6 front squats-185/135#


MONDAY, 7/14/14

"Jill's Birthday W.O.D."

1 hang squat clean E.M.O.M. for 10 minutes

then

4 rounds for time of:
200 meter run
20 box jumps-24/20"
20 push-ups

Cash out: 44 pistols


SUNDAY, 7/13/14

Open gym 9:00-10:00 a.m.


SATURDAY, 7/12/14

6 minute A.M.R.A.P. of:
10 hang power snatch-95/65#
10 pull-ups

Rest 2 minutes

6 minute A.M.R.A.P. of:
10 handstand push-ups
20 double unders

Rest 2 minutes

8 minute A.M.R.A.P. of:
200 meter run
10 burpees
15 KB swings-70/53#


FRIDAY, 7/11/14

Take 15 minutes to work to heavy 3 split jerks

then
3 rounds for time of:
200 meter run
15 overhead squats-135/95#
200 meter run
15 push jerk-135/95#


THURSDAY, 7/10/14

Deadlift 5-5-5-5 reps

then

7 minute A.M.R.A.P. ladder of: (1,2,3,4,5,6,7...etc.)
Deadlifts-275/195#
Box overs-24/20"


WEDNESDAY, 7/9/14

Five rounds of:
20 double unders
20 overhead lunges-45/25#
Run 200 meters
Rest 3 minutes


TUESDAY, 7/8/14

Hang squat snatch: find a heavy 2 in 15 minutes
Then 3 attempts at a heavy single

then

3 rounds for time of:
12 burpee chest 2 bar pull-ups
18 handstand push-ups/6 wall climbs
24 KB swings-70/53#


MONDAY, 7/7/14

Front squats 3-3-3-3 reps 3 sec pause @ bottom
85% of 1 rep max

then
9 minute A.M.R.A.P.
5 power cleans-185/125#
20 wall ball-20/14#
10 power cleans
20 wall ball
15 power cleans
20 wall ball
etc...


SUNDAY,7/6/14

Open gym 9:00-10:00 a.m.


SATURDAY, 7/5/14

"Karl's Birthday W.O.D."

7 rounds for time of:
5 push press-155/105#
30 double unders

Cash out: 30 Turkish Get-ups-45/35# barbell


FRIDAY the 4th of July, 2014

Come join us for one class at 7:00 a.m.

"Bradley"

10 rounds of:
Sprint 100 meters
10 pull-ups
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