Sep
14
2024
CFSBMetcon – Sun, Sep 15
CrossFit Steamboat – CFSBMetcon rest day
Sep
13
2024
CFSBMetcon – Sat, Sep 14
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike 1:00 4x 1 Inchworm + 3 Plank to Downdog + heel pump (x4) 10 childs pose single arm raises 10 glute bridge :30 deadhang 10ea shoulders ski/bike 1:00 10ea knee circles 10 Little Hops 10 Big Hops 4 Alt. Step Ups 2 box jumps :30 deadhan...
Sep
12
2024
CFSBMetcon – Fri, Sep 13
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) foam roll calves/shins tippy toe walk heel walk 10 calf raises 10ea sl calf raises foam roll inner thigh/hip flexors 5ea slow groiners + hip opener + glute activation 10ea kb hip flexion kb psoas 10 up/dog to childs pose 10 slow tempo abmat...
Sep
11
2024
CFSBMetcon – Thu, Sep 12
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1:00 Machine 2x 8 cat cow 8 nerve floss ea 8 reach to the sky touch toes 20 glute bridge (20ea single leg glute bridge) 10ea shoulder rolls :30 goal post hold 20 prone arm raises 20 sumo kb deadlift 20 banded straight arm scap pulls 20 sumo...
Sep
10
2024
CFSBMetcon – Wed, Sep 11
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 1 min bike (:30 arms only :30 legs only foam roll quads and hip flexors, shest opener 20 walking quad stretch 20 walking figure 4 20 knee squeezes 10 up downs banded shoulder series 20/20/20 bike 5 syncro burpees partner 343 (AMRAP – R...