CROSSFIT STILLWATER FEES ARE DUE BY August 10TH

NEW TO CROSSFIT?

An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Friday, August 1, 2014

Friday 140801 Evening

The 6 & 7 p classes are cancelled due to a family emergency. We will have the 8:30a Saturday class as scheduled.

Friday 140801

Squat Snatch
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
Then,
16 minutes for 32 total intervals of:
Tabata Front Plank, Side Plank, Hollow Hold, Side Plank

Thursday, July 31, 2014

Thursday 140731

In 20 minutes complete as many rounds as possible.
5 Turkish Get-ups, Right Hand
5 Turkish Get-ups, Left Hand
30 Double-unders
Men use a 55lb Kettlebell. Women use a 35lb Kettlebell.

Wednesday, July 30, 2014

Wednesday 140730

Two Rounds For Time:
Row, 30 calories
25 Toes To Bar
20 Wall Balls (men 20lb/women 14lb)
15 Power Cleans (men 135lbs/women 95lbs)
10 Muscle Ups

Tuesday, July 29, 2014

Tuesday 140729

Strength:
Back Squat
5 reps @ 65%, 70%, 75%, 80%, 85% of 1RM
WOD:
In 15 minutes complete as many rounds as possible:
Run 200 Meters
10 Burpee Box Jumps (men 24 inch/women 20 inch)

Monday, July 28, 2014

Monday 140728

Strength:
Clean & Jerk
5 x 2 reps @80% of 1RM
WOD:
Three rounds for time:
Row 250 Meters
15 Dumbbell Thrusters (men 35lbs/women 25 lbs)
5 Bar Muscle-ups

Happy Birthday to my beautiful bride of almost 28 years!

Saturday, July 26, 2014

Saturday 140726

"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Friday, July 25, 2014

Friday 140725

Bench Press
Cleans (power or squat)
Overhead Squat
10 reps @65%
8 reps @70%
6 reps @75%
4 reps @80%
2 reps @85%

Thursday, July 24, 2014

Thursday 140724

Strength:
Dead-lift
3 x 10 reps @ 75% of 1RM
Rest 2 minutes between sets.
WOD:
Three rounds for time:
Bike 1,000 Meters
30 Hang Power Snatches (men 75lbs/women 45lbs)
30 Hip Extensions

Wednesday, July 23, 2014

Wednesday 140723

Three Rounds:
1 Minute: Row (calories)
Rest 1 Minute
1 Minute: Max Rep Push Press (men 135lbs/women 85lbs)
Rest 1 Minute
1 Minute: Max Rep Chest To Bar Pull-ups
Rest 1 Minute
1 Minute: Max Rep GHD Sit-ups
Rest 1 Minute

Tuesday, July 22, 2014

Tuesday 140722

Strength:
Pause Front Squat (pause 3 seconds at the bottom of the squat)
5 x 3 reps @ 80% of 1RM (from 6/2)
WOD:
For Time:
100 Hang Power Cleans (men 75lbs/women 55lbs)
100 Double Unders
Run 1 mile