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, November 1, 2020

WODs 201102-201107

Monday, 11/2:
15 minutes to establish a 7 RM Strict Shoulder Press
Shoulder press
2 X 5 reps at 7 RM
Back Squat
5 reps @55%
3 reps @65%
1 reps @80%
3 reps @75%
2 reps @85%
5 reps @70%
5 reps @70%
rest 2 min b/w each set

Tuesday, 11/3:
For Time:
Run 800 Meters
30 Double DB Box Step Overs Rx: (50/35), Masters (35/20)
30 DB Thrusters
30 DB Burpee Dead-lifts
Run 800 Meters

Wednesday, 11/4:
5 x 1 rep increasing weight of:
1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat
(don't drop bar)
WOD:
For Time:
30-20-10 rep rounds
Front Squat (105/75)
Push Jerk
Double-unders

Thursday, 11/5:
12 minute EMOM
Odd: 5-10 Handstand Push-ups (scale: z press)
Even: 50 Double-unders (scale: work on double unders for :30s)
WOD:
8 X 15 Calorie Rows
Rest 1 minute between efforts

Friday, 11/6:
For time:
50-40-30-20-10
Row, Calories
Box Jump Overs (24/20)

Saturday, 11/7:
WOD:
Teams of 2
6 minutes Max Calorie Row (3 minutes each)
then,
20 minute AMRAP
30 Clean & Jerks (155/105)
100 Double-unders
30 Front Squats
40 Pull-ups
Split the reps up on each round

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