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:

https://www.signupgenius.com/go/20f0545aca92ea7fd0-crossfit


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


No Drop-ins or new members will be allowed until June 1st.


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, June 28, 2020

Monday 200629

Tier 3 Tactical week 5

Monday:
Strength: 
15 minutes to work up to a 6RM Back  Squat
Then,
 x max  rep
Back Squat @90% of 6RM
WOD:
12 minute AMRAP/AMREP Increasing Ladder
1 Air Squat
1 Push Press (95/65)
2 Air Squats
2 Push Presses
3 Air Squats
3 Push Presses
Continue to add 1 rep air squat/push press to each round until time expires.

Tuesday:
Strength:
Work up to a 6RM Dead-lift
Then,
Dead-lift
 x max reps @90% of 6RM
WOD:
21-15-9 rounds for time:
Power Clean (135/95)
Bar Facing Burpees

Wednesday:
WOD:
 Rounds For Time:
20 Wall Balls (20/14)
20 Pull-ups 
-Rest   minutes-
3 Rounds For Time:
10 Box Jump Overs (24/20)
15 Push-ups
-Rest 2 minutes-
For Time:
50 Kettlebell Swings55/35)

Thursday:
Strength:
4x3 reps As Heavy As Possible
 Rep of Complex = (2 Power Snatch + 2 Overhead Squats)
WOD:
9 minute AMRAP:
50 Double-unders
40 Sit-ups
30 Thrusters (95/65)

Friday:
WOD:
Conga Line Squat Clean
Working to heaviest single with good form.
Starting weight 95/65lbs Add 10 lbs every round. Once  you fail  the  lift then
400m run
*Score  is  Clean weight

Saturday:
Partner WOD:
30 minute AMRAP:
20 Bench Presses (155/105)
20 Deadlifts (155/105)
40 Calorie Row
Partner 1 completes a round while Partner 2 rests

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