Hwy 40 Throwdown competitors:
Please make sure you have taken care of the following before you head to Steamboat on Saturday morning.
1. Signed a Steamboat CrossFit waiver. I have them at the box.
2. Determine what time you want to complete floater #2, (3000m. Row). Have an alternative time as well. Let Cal know so he can get those times for you.
3. Pack up your needed supplies for the day. Some food, and water. Sunscreen etc. The nearest grocery store is on the other side of town there is a convenience store within a couple miles.
4. Make sure you have your CrossFit gear. ie. lifting shoes, wrist wraps, jump rope, tape, foam roller, etc.
Tami and I plan on getting there around 7:45. We will bring some water and some burgers that were left over from the party last weekend.
Raw Meat that is just what you all need.
Stand Firm CrossFit will not be open on Saturday, October 10th. due to the
Throwdown in Steamboat Springs.
Warm-up: 3 Rounds of 100 Clicks, Row 25 Calorie, 10 HR Push-ups. Dynamic Stretch
WOD: FUNKADELIC
2 Rounds for Time:
10 Strict Pullups
20 DB Burpee 35/25
30 Bar Dips
40 OH Lunges 45/25
50 AB Mat Situps
Floater 25 Hip Extensions
Complete the workout in order through both rounds.
You can do the floater, (once only), at any time during the WOD.
Icing: Shoulder Mobility