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, 8/2 
ALL welcome (bring a friend)


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


Wednesdays 5:30pm class:

7/23 Trail running @ Spring Creek trail head
7/30 Group bike ride @ Emerald (meet by stables)


Starts 6/16-Strength and Conditioning for High School Athletes

Monday-Friday 1030am/ $55 per month OR $110 for entire summer!

Build strength, flexibility, and functional movement for your sport.

All athletes welcome-spread the word

 

Starts 6/16-Teachers CrossFit Class

Monday and Wednesday 9:30-10:30/ $75 per month OR $130 for the entire summer

If you have questions don't hesitate to call Ronni Collins 970-819-0243

This class is for all fitness levels.  Everything we do is scalable and can be modified to fit your needs!!



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


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 component to why it's so effective.


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
Sprint 100 meters
10 burpees
Rest 30 seconds


THURSDAY, 7/3/14

Run 400 meters
Four rounds of:
50 squats
40 sit-ups
30 back extensions
Then run 800 meters


WEDNESDAY, 7/2/14

"Fight Gone Bad"

Three rounds of:
wall ball-20/14#
Sumo deadlift high pull-75/55#
Box jumps-20"
Push press-75#
Row for calories

One minute at each station. One minute rest after each round. Score is total reps.


TUESDAY, 7/1/14

Hang squat clean 2-2-2 reps 10 second reset (15 minutes)

then
5 rounds for time of:
7 thrusters-135/95#
12 toes 2 bar
100 meter Waiter walks-53/35#


MONDAY, 6/30/14

"Functional Upper Body Strength Index Test"

Bench press 3-3-3-3-3 reps

Rest as needed then,

Find your 1 rep max bench press, Immediately following complete one set of max pull-ups. Your Index score is the weight on your bench press x your max set of pull-ups.
Rest no more than 10 seconds between bench press and pull-ups.

then

Tabata KB swings-53/35#


SUNDAY, 6/29/14

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


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