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 GYM RULE: NO ONE LEFT BEHIND!
(Whether you finish first or last, we are in this together)

Need a little one on one attention??? Maybe hone in on your Olympic lifting skills, or work on mobility issues that are causing you pain or hindering your workouts, or chat about nutrition??  Ronni is level 1 cf certified, mobility certified, olympic I lifting certified and cf kids certified. She has also spent a lot of time studying nutrition and thru personal experiences has learned how important nutrition is to feeling and performing at your best!  Set up a time with her to help you achieve your fitness, health and well being goals for the new year!!!

 

Take advantage of this killer offer!

Call Ronni to set up an appointment.

970-819-0243

30$/30min

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

Proper warm-up is vitally imoprtant: It helps boost heart rate, core temperature, blood flow to the muscles and improves the funtion of the nervous system.
Each CrossFit class will begin with a proper warm-up for that days workout.
Please make sure you show-up to class on time to do the warm-up, if you need specific mobility work please come in early.


One of the reasons the CrossFit training methodology works so well is it's emphasis on the benefits of working out with a group. Research has shown that when working out in a group people challenge and motivate each other consciously or subconsiously.
CrossFit is the community that arises when people do these challenging workouts together. In fact, the communal aspect of CrossFit is a key comonent to why it's so effective.


WEDNESDAY, 4/16/14

0:00-6:00
Row 500 meters
25 Burpees

6:00-12:00
3 rounds of:
30 wall ball
4 wall climbs

12:00-18:00
3 rounds of:
10 chest 2 bar pull-ups
12 box jumps-30/24"

Row 500 meters
25 burpees


TUESDAY, 4/15/14

Take 16 minutes to find a heavy squat clean & split jerk

Then
5 rounds for time of:
6 push press-135/95#
9 toes 2 bar
12 KB step-ups-70/55#-24/20"


MONDAY, 4/14/14

Back squat 2-2-2-2-2-2 reps. Start at 80% of 1 rep max and increase every set.
5 perform max effort strict handstand push-ups(4 wall climbs) between sets.

then
5 minute A.M.R.A.P.
7 thrusters-135/95#
7 burpee pull-ups

Rest 2 minutes

5 minute A.M.R.A.P.
7 thrusters-135/95#
7 burpee pull-ups


SUNDAY, 4/13/14

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


SATURDAY, 4/12/14

"Bulgar"
10 rounds for time of:
Row 150 meters
7 chest 2 bar pull-ups
7 front squats-135/95#
7 handstand push-ups


FRIDAY, 4/11/14

Overhead squats 4-4-4-4 reps
5-10 strict pull-ups between set

For total rounds and reps:
6 minute A.M.R.A.P.
8 front rack lunges-135/95#
10 box jumps-24/20"
12 pull-ups

Rest 1 minute

4 minute A.M.R.A.P.

Rest 1 minute

2 minute A.M.R.A.P.


THURSDAY, 4/10/14

14 minutes to find a heavy combo of: 2 push press into 2 push jerk
Then max effort push press at 75% of above.

Then
4 rounds for time of:
15 deadlift-225/155#
12 burpees
9 handstand push-ups


WEDNESDAY, 4/9/14

40 seconds of work/20 seconds of rest
For a total of 6 sets of:
Row-for caloies
KB swings-70/53#
Up and over box jumps=24/20"
Wall ball-20/14#
Rest 1 minute between sets


TUESDAY, 4/8/14

Every 90 seconds for 9 sets (12 minutes): power snatch - squat snatch - overhead squat. Start at 50% of 1 rep max snatch and go up each round.

Then
21-15-9 reps for time of:
Power snatch-115/75#
Toes 2 bar
60 double unders after each round


MONDAY, 4/7/14

Back squats 3-3-3-3-3 reps with a 3 second pause at the bottom

then
5 front squats-205/155#
7 hand release push-ups
9 chest 2 bar pull-ups
10 minute A.M.R.A.P.


SUNDAY, 4/6/14

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


SATURDAY, 4/5/14

Press 3-3-2-2-1-1-1 reps

then
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand push-ups
KB swings-70/53#
Sit-ups


FRIDAY, 4/4/14

5 minute clock
250 meter row then A.M.R.A.P. of:
6 power snatch-135/95#
8 alternating front rack lunges-135/95#

Rest 3 minutes

5 minute clock
250 meter row then A.M.R.A.P. of:
6 burpees
8 toes 2 bar

Rest 3 minutes

5 minute clock
250 meter row then A.M.R.A.P. of:
6 power snatch-135/95#
8 alternating front rack lunges-135/95#


THURSDAY, 4/3/14

2 x hang squat clean to split jerk

then
2-4-6-8-10 reps of:
Clean & jerk-185/125#
18 wall ball after each round of C & J


WEDNESDAY, 4/2/14

For total reps:
1 minute air squats
1 minute double unders
1 minute pull-ups
Rest 1 minute
2 minutes air squats
2 minutes double unders
2 minutes pull-ups
Rest 2 minutes
3 minutes air squats
3 minutes double unders
3 minutes pull-ups


TUESDAY, 4/1/14

Front squats 3-3-2-2-1-1-1 reps (18 minutes)

then
2 x 4 minute A.M.R.A.P. of:
5 power cleans-205/135#
10 over the bar burpees
2 minute rest between rounds, carry on from where you left off after 1st A.M.R.A.P.

2 minute rest

2 minutes max wall ball. Go unbroken as long as possible.


MONDAY, 3/31/14

30 seconds of work/30 seconds of rest, alternating for 5 sets each of:
Strict HSPU/Wall climbs
Muscle-ups/chest 2 bar pull-ups

then
21-15-9 reps for time of:
Deadlift-315/225#
Box jumps-30/24"

then
2 minutes max double unders


SUNDAY, 3/30/14

Open gym & CrossFit Open 14.5  9:00-11:00 a.m.


SATURDAY, 3/29/14

"Deck of Cards"

Hearts = ground to overhead
Diamonds = Russian twists
Spades = overhead lunges
Clubs = Step-ups
Jockers = coaches choice

This workout will be performed with 1 weight plate-45/25#


FRIDAY, 3/28/14

CrossFit Open 14.5
21-18-15-12-9-6-3- reps for time of:
Thrusters-95/65#
Bar facing bupees


THURSDAY, 3/27/14

Squat snatch - work to 1 rep max

then
10 pull-up
10 pistols (5 each leg)
20 double unders
10 minute A.M.R.A.P.


WEDNESDAY, 3/26/14

"FGB Style" - 1 minute each station/rest after all 5/1 minute rest between rounds/3 rounds
Row
Handstand push-ups
Sit-ups
KB swings-53/35#
Box jumps

2 rope climbs between rounds


TUESDAY, 3/25/14

2 rounds for time of:
20 double unders
15 second L-sit hold
20 overhead squats-95/65#

then
15 minutes to find 3 rep max touch and go squat clean

then
10 over the bar burpees
15 KB swings-53/35#
10 power cleans-95/65#
15 minute A.m.R.A.P.


MONDAY, 3/24/14

Press 3-3-3-3-3-3-3 reps

Buy in: 500 meter row

Push press 10-9-8-7-6-5-4-3-2-1 reps
V-ups 1-2-3-4-5-6-7-8-9-10 reps

Cash out: 500 meter row


SUNDAY, 3/23/14

Open gym & CrossFit Open 14.4  9:00-11:00 a.m.


SATURDAY, 3/22/14

60 windshield wipers
then
Back squat 1 rep max
then
6 min amrap
5 power snatch 65/95
10 box jump
rest 2min
then
6min amrap
10 burpees
10 pistols


FRIDAY, 3/21/14 

CrossFit Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60 calorie row
50 toes 2 bar
40 wall ball-20/14#
30 cleans-135/95#
20 muscle-ups


THURSDAY, 3/20/14

Skill work: Rope climb

then
7 rounds of:
Double unders-reps
Rowing-calories
1 minute each. 1 minute rest between rounds

then
Snatch work


WEDNESDAY, 3/19/14

"Filthy Fifty"

For time:
50 box jumps24"
50 jumping pull-ups
50 KB swings-35#
50 walking lunge steps
50 knees 2 elbows
50 push press-45#
50 back extensions
50 wall ball
50 burpees
50 double unders


TUESDAY, 3/18/14

Attempt PR's with as much warm-up, ramp-up, and rest between efforts as needed of:
1 Rep max overhead squat
1000 meter row
Rip Dips-max reps


MONDAY, 3/17/14

5 sumo deadlift high pull-135/95#
10 toes to bar
5 minute A.M.R.A.P.

Rest 3 minutes

10 KB swings-53/35#
10 hand release push-ups
5 minute A.M.R.A.P.

Rest 3 minutes

E.M.O.M. for 6 minutes
2 power snatch
5 burpees


SUNDAY, 3/16/14

Open gym & Open 14.3  9:00-11:00 a.m.


SATURDAY, 3/15/14

5 rounds for time of:
Row 500 meters
10 burpee box jumps
10 toes 2 bar

then
E.M.O.M. for 8 minutes
2 hang cleans & 3 front squats


FRIDAY, 3/14/14

CrossFit Open 14.3

Complete as mant reps as possible in 8 minutes of:
10 deadlifts-135/95#
15 box jumps-24/20"
15 deadlifts-185/135#
15 box jumps
20 deadlifts-225/155#
15 box jumps
25 deadlifts-275/185#
15 box jumps
30 deadlifts-315/205#
15 box jumps
35 deadlifts-365/225#


THURSDAY, 3/13/14

21-15-9 reps for time of:
Hang cleans
Push-ups
Ring rows

then
"Tabata"
Farmers cary
ABMat sit-ups
Jump lunges


WEDNESDAY, 3/12/14

Buy in: 100 double unders

"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping Jack/Sit-up/Handstand

Cash out: 100 double unders


TUESDAY, 3/11/14

Push press 3-3-3 reps

then
5 rounds for time of:
20 thrusters-95/65#
20 KB swings-70/53#
20 pull-ups


MONDAY, 3/10/14

21-15-9 reps of:
Deadlift-205/135#
Box jumps-30/24"

then
3 x 10 KB snatch each arm

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