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, July 5, 2020

Monday 200706


Tier 3 Tactical Week 6

Monday:
Strength:
Work up to a 5 RM Back Squat
WOD:
12 minute AMRAP
5 Wall Balls (30/20) (20/14)
10 Pull-ups
30 Double-unders

Tuesday:
Strength:
Work up to a 5RM Deadlift
WOD:
12 minute AMREP
2 minutes: max rep Deadlift (185/125)
2 minutes: max rep Push-ups
2 minutes: max rep Box Jumps (30/24)
2 minutes: max rep Thrusters (95/65)
2 minutes: max rep Sit-ups 
2 minutes: max rep Power Cleans (95/65)

Wednesday:
WOD:
7 minutes to work to a 1RM Power Clean & Jerk
Then,
5 Rounds For Time:
7 Push Jerks (115/75)
7 Hang Power Cleans (115/75)
Then, 
7min  to  work  to a 1 RM Overhead Squat

Thursday:
Strength:
4 x 2 reps AS Heavy As Possible of the following complex
2 Hang Squat Snatches + 2 Overhead Squats
WOD:
21-15-9 rep rounds for time:
Chest To Bar Pull-ups
Burpee Box Jump Overs (24/20)
Kettlebell Swings  (55/35)

Friday:
WOD:
2 minute EMOM
5 reps of increasing weight Shoulder Press
Men 65,75,95,115, 125, 135, 145, 155
Women: 35, 45,65,75,85,95,105,115
Once you fail your set, or you finish all reps complete  the following:
200 Double-unders
50 Burpees

Saturday:
Partner WOD:
Complete 500 reps using any of the following movements
Wall  Balls (20/14)
Deadlift (155/105)
Sit-ups
Push-ups
*Every 3 minutes on the minute both partners run 200 meters
**split reps however you like

No comments: