CrossFit Stillwater Will Reopen Monday, May 4th

Class times available for the time being will be 6a, 5p and 6:30p

The following new rules will be in effect for the reopening of CrossFit Stillwater on May 4th:

Class size is limited to 12 athletes and 2 coaches until further notice.

Members must reserve their spot for a class via Signup Genius.

Sign Up Genius:

Only CrossFit Stillwater programming will be permitted until further notice due to social distancing restrictions.

All members must thoroughly wash their hands with soap and water for a minimum of 20 seconds upon entering the gym.

To adhere to required social distancing guidelines no guests or children will be allowed into the gym. Members will not be allowed into the gym until their reserved class time or permitted to do so by staff.

Members and trainers will be required to go home if they show any signs or symptoms.

If you are ill, stay home. You should be fever free (fever being a temp of 100.1 or greater) a minimum of 72 hours without the use of fever reducers and have a negative Covid 19 test prior to returning to the gym.

Members should contact me immediately if you or a family member tests positive for Covid-19.

Workout stations will be marked on the floor to insure as much maximal social distancing as possible during workouts.

Chalk buckets have been removed, so please bring your own chalk.

Mandatory disinfecting by members of all equipment that is used during the workout is requred. Spray bottles of disinfectant and rags will be provided.

Please remember, if you choose to enter the building, just as in any other public entity, you’re risking the possibility of exposure to Covid 19.

Sunday, September 11, 2016

Sunday 160911

Starting this week for the next 6 weeks we will be doing Coach Starr's K.I.S.S. strength program. I've had to tailor it some to fit into our CrossFit programming as it was orignally designed to be a 3 days per week program. We will be doing one or more of each lift every day. (i.e.: power clean @ 85% on Monday, Back Squat @ 65% and shoulder press @75% on Tuesday). This may change depending upon how taxing it becomes on your central nervous system.

If you have not yet found your 1RM for the lifts involved you will need to do so as we will be working from a percentage of the following lifts: Power Clean, Shoulder Press, Back Squat. The program was originally designed to follow this pattern:

Day 1:
Power Clean @ 85%
Shoulder Press @ 75%
Back Squat @ 65%

Day 2:
Power Clean @ 65%
Shoulder Press @ 85%
Back Squat @ 75%

Day 3:
Power Clean @ 75%
Shoulder Press @ 65%
Back Squat @ 85%

The repetitions each lift at 5 x 5 across the loading scheme. 2 minutes rest between sets.
If a lift is successfully performed 5x5 at 85%, then add 5-10 lbs to the clean and squat and 2-5lbs to the shoulder press. If a 5x5 cannot be successfully performed @85% reduce the load by 10% and start over for that lift

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