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.

REMINDER: CROSSFIT STILLWATER FEES ARE DUE BY FEBRUARY 10th

Tuesday, February 9, 2016

Tuesday 160209

MetCon:
10 x 100 Meter Sprint Rows
Rest 30 seconds between sets
WOD:
For Time:
30 Snatches (95/65)
100 Double-Unders
15 Clean and Jerks (155/105)
50 Double-Unders

Monday, February 8, 2016

Monday 160208

'Angie'
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sunday, February 7, 2016

Sunday 160207

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, February 6, 2016

Saturday 150206

Team 'DT'
2 person teams
10 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lb barbell. Women use a 105 lb barbell.
Partner 1 completes 1 round of DT while partner 2 rests, then switch.

Friday, February 5, 2016

Friday 160205

WOD:
Complete as many rounds in 10 minutes as possible.
5 Strict Handstand Push-ups
10 Toes To Bar
15 Kettlebell Swings (55/35)
Strength:
Dead-lift
5-5-5-5
Increase weight on each set

Thursday, February 4, 2016

Thursday 160204

Row 300 meters
30 Front Squats 95/65
30 lateral burpee over bar
Row 200 meters
20 Front Squats 95/65
20 lateral burpee over bar
Row 100 meters
10 Front Squats 95/65
10 lateral burpee over bar

Wednesday, February 3, 2016

Wednesday 160203

Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
Complete as many rounds as possible in 9 minutes
7 Hang Power Snatches (95/65)
4 Ring Muscle-ups

Tuesday, February 2, 2016

Tuesday 160202

Four Rounds For Time:
15 Bench Press @ Body Weight
Row, 15 Calories
60 Double-unders

Monday, February 1, 2016

Monday 160201

With the clock set @ 17 minutes complete the following:
WOD 1:
12 minutes to complete as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Squats
With the remaining 5 minutes
WOD 2:
Establish a 1RM Clean & Jerk

Sunday, January 31, 2016

Sunday 160131

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.