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 12, 2020

Monday 200713


Tier 3 Tactical Week 7

Monday:
Strength
Back Squat work to 2 x 3 reps AHAP
WOD:
21-15-9  Rep rounds for time
Thrusters  (115/75)
Kettlebell Swings (70/55)

Tuesday:
Strength:
Dead-lift work to 2x3 reps AHAP
WOD: 
15minute AMRAP
7  Power Cleans )135/95)
7 Toes to Bar
7  Box Jumps  24/20

Wednesday: 
WOD:
Tabata Wall  Ball  20/14lbs
Rest 3 minutes
Tabata Power Snatch 75/55lbs 
Rest 3 minutes
Tabata Burpees
Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:
Strength:
5x2 reps AHAP of the following complex
1 Squat Snatch +  1 Hang Squat Snatch
WOD:
12 minute AMRAP
10 Dead-lifts (155/105)
5 Push Jerks (155/105)

Friday:
WOD:
Every 5 minutes on the minute for 30 minutes
10 Back Squats (225/155)
15 Ring Dips

Saturday:
Partner  WOD:
For Time:
300 Double-unders (switch every 50 reps)
Then,
10 Rounds:*
16 Wall Balls (20/14)
16 Pull-ups
Then,
100Dead-lifts (185/125)(switch every 10 reps)
*one parter working while the other rests
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