Saturday 02/25/2023

Announcements

The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

5:00 Foam Roll- coaches choice

3RDS

:45 Machine of choice

:30 Bottom of Goblet Squat Hold/Shifting

3RDS

:20 Forearm Plank Hold

5 TEMPO Air Squats, on coaches call

2RDS (at warm up weight)

:20 DBALL Bear Hug HOLD

3 DBALL Bear Hug Squats

Workout (Time)

Donkey + Dragon

Teams of 2

For Time

2000/1750m Bike Erg

60 DBALLSquats (150/100)

2000/1750m Bike Erg

50 DBALLSquats

2000/1750m Bike Erg

40 DBALL Squats