Welcome to CrossFit Steamboat at Steamboat Springs, Colorado.

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
















NEW 5:30AM class on M/W! Starts September 3rd!




*Wednesday 5:30pm class schedule is as follows:

9/3-Spring creek WOD plus outdoor yoga

**SATURDAY 9/6 Ronniís WEDDING WOD 

9/10-Rodeo grounds

9/17-At gym

9/24-Fall BBQ @ Emerald-bike ride/trail run WOD with vball/grilling after

10/1-Mini team games (sign up at gym)  Beers and prizes!



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


TUESDAY 9/2/14

Back Squat 4-4-4-4

15 OH Squat 135/95#
Run 340 m.
12 OH Squat
Run 200 m.
9 OH Squat

HAPPY LABOR DAY!

**One class TODAY at 9am!**

Try out the team series WODs

Partner WOD:

12 min AMRAP 
30 double unders 
15 snatches 55/75#

Rest 5 min

Team Chipper
60 calorie row
60 burpees
60 hang clean 95/135#

SATURDAY, 8/30/14

Partner WOD

100 squat cleans-185/125#
While partner 1 cleans, partner two carries KB's-53/35# 100 meter, when partner returns switch until all reps have been completed.


FRIDAY, 8/29/14

With a running clock
21-15-9 reps of:
Thrusters-115/75#
Toes 2 bar
At 9:00
9-15-21 reps of:
KB swings-70/53#
Burpees
At 18:00
500 meter row
340 meter run


THURSDAY, 8/28/14

Clean & jerk - take 16 minutes to work to a heavy single

then

340 meter run
30 box jumps-30/24"
400 meter row
30 push jerk-155/105#
340 meter run


WEDNESDAY, 8/27/14

EMOM for 10 minutes alternating minutes of:
10 chest 2 bar pull-ups
10 handstand push-ups/4 wall climbs

then

15 minute AMRAP of:
12 pistols (6 each leg)
15 sit-ups
40 double unders


TUESDAY, 8/26/14

15 minutes to find a 3 rep hang snatch-drop and quick restet.

then

For total time:

340 meter run
then 2 rounds of:
9 hang power snatch-115/75#
15 burpees

rest 2 minutes

2 rounds of:
9 hang power snatch-115/75#
15 burpees
then 340 meter run


MONDAY, 8/25/14

"Jaime's Birthday WOD"

Front squats 3-3-2-2-2- reps
Strict pull-ups-max effort

then

3 x 3 minute AMRAP's of:
3 power cleans-185/125#
5 front squats-185/125#
12 push-ups
1 minute rest


SATURDAY, 8/23/14

Partner WOD
20 minute AMRAP of:
Athlete 1 runs 200 meters-athlete 2 does thrusters-135/95#, athletes switch and continue with-double unders, then pull-ups, continue until time expires.


FRIDAY, 8/22/14

With a running clock:
3 rounds for time of:
10 power snatch-135/95#
20 hand release push-ups
At 9:00
3 rounds for time of:
15 toes 2 bar
10 box jumps-30/24"
At 18:00
3 rounds for time of:
400 meter run
25 KB swings-53/35#


THURSDAY, 8/21/14

2 hang squat cleans EMOM for 10 minutes

then

21-15-9-6-3- reps for time of:
Handstand push-ups
Front squat-155/105#
Bar facing burpees


WEDNESDAY, 8/20/14

Strict press 7-7-7 reps

then

100 double unders
20 chest 2 bar pull-ups
25 wall ball
15 chest 2 bar
25 wall ball
10 chest 2 bar
25 wall ball
5 chest 2 bar
25 wall ball
100 double unders


TUESDAY, 8/18/14

Deadlift 3-3-3-3 reps

then

"Christine"
3 rounds for time of:
500 meter row
12 deadlift-body weight
21 box jumps-24/20"


MONDAY, 8/17/14

Back squats 6-6-6-6 reps

then

With a 3 minute clock:
200 meter sprint
Then AMRAP of power cleans-185/125#

Rest 1 minute

With a 3 min clock:
200 meter sprint
Then AMRAP of KB swings-70/53#

Rest 1 minute
Then repeat each AMRAP



SATURDAY, 8/15/14

4 rounds for time of:
5 overhead squats-135/95#
10 DB snatch-50/35#
15 toes 2 bar
200 meter run


FRIDAY, 8/15/14

3 rounds for time of:
8 Man makers-35/25#
16 Look thru's-35/25#
24 Good mornings-45/35#
340 meter run


THURSDAY, 8/14/14

16 minutes to work to 1 rep max squat snatch

then
9 minute AMRAP of:
5 power snatch-165/105#
10 handstand push-ups
100 meter farmers cary-53/35#


WEDNESDAY, 8/13/14

"Lauren's Birthday WOD"

18 minute EMOM alternating:
1st minute-9 box jumps & 9 air squats
2nd minute-18 ABMat sit-ups
3rd minute-8 pull-ups & 1 rope climb

Cash out: 1 mile run


TUESDAY, 8/12/14

Front squat4-4-4-3-3 reps
Max effort strict handstand push-ups

then

12 minute AMRAP of:
80 double unders
40 wall ball
20 toes 2 bar
10 burpee box jumps-30/24"


MONDAY, 8/11/14

12 minutes to find 1 rep max power clean

At 12 minute mark-run 2 laps

At 19 minute mark:
4 rounds for time of:
7 power cleans-165/105#
7 push jerk
200 meter run


FRIDAY, 8/8/14

Split jerk-15 minutes to work to heavy single

then

40 wall ball-20/14#
200 m run
30 KB swings-70/53#
200 m run
20 handstand push-ups
200 m run
30 KB swings
200 m run
40 wall ball


THURSDAY, 8/7/14

Deadlift 3-3-3-2-2 reps
45 seconds of handstand practice

then

75 double unders
4 rounds of:
20 pull-ups
10 front squats-185/125#
then 
75 double unders


WEDNESDAY, 8/6/14

20 minute EMOM of:
Odd: 200 meter row
Even: 10 ring dips

then

3 minute max toes 2 bar


TUESDAY, 8/5/14

16 minutes to find a heavy triple hang squat snatch-10 second rest between reps

then

9 minute ladder of:
6 burpees over the bar
2 power snatch-135/95#

6 burpees over the bar
4 power snatch

6 burpees over the bar
6 power snatch

6 burpees over the bar
8 power snatch
Etc...


MONDAY, 8/4/14

Back squat-take 18 minutes to work to 1 rep max

then

"Fran"
21-15-9 reps for time of:
Thrusters-95/65#
Pull-ups


SATURDAY, 8/2/14

3 rounds for time of:
Run 340 meters
34 KB swings-53/35#
17 push-ups
1 legless rope climb


FRIDAY, 8/1/14

Overhead squat-3 attempts to find 1 rep max

then
3 rounds for time of:
10 overhead squats-135/95#
30 double unders


THURSDAY, 7/31/14

Mystery WOD


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[

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