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.

Monday, June 22, 2020

Monday 200622

Tier 3 Tactical Week 4

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.


20 minutes to work up to a 8RM Back Squat
3 sets x Max Rep Back Squats @ 90% of 8RM
aim for last week's 7RM weight
For Time:
Row 70 Calories
60 air Squats
50 Sit-ups
40 Push-ups
30 Pull-ups

20 minutes to work up to a 8RM Dead-lift
3 x Max Rep Dead-lifts @ 90% of 8RM
aim for last week's 7RM
5 Rounds For Time:
8 Hang Squat Snatches (95/65)
15 Wall Balls (20/14)

30 minute AMREP (3 Rounds)
2 minutes: Max Rep Power Cleans (95/65)
2 minutes: Max Calorie Row
2 minutes: Max Rep Double-unders
2 minutes: Max Rep Push Press (95/65)
2 minutes: Rest

5 x 3 rounds As Heavy As Possible of the following complex
1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
For Time:
30 Squat Snatches (115/75)
Each time you break do 7 Burpees
27 minutes of:
22 minutes:  Every 2 minutes on the minute 5 Dead-lifts
135/95, 155/105, 185/135, 205/155, 225/175, 255/185,
275/205, 315/215, 335/225, 365/245, 385,265
Remaining 5 minutes: Max Rep Kettlebell Swing (55/35)

7 minutes: Max Calorie Row
10 Rounds For Time:
6 Power Cleans (155/105)
8 Box Jumps (24/20)
10 Toes to Bar
7 minutes: Max Rep Wall Balls (20/14)

No comments: