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.



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, December 20, 2020

WODs 201220-201226

WODs 12/20-12/26

Monday
Strength:
Every 2 minutes for 12 minutes
6 Back Squats
Increase weight each set if possible
WOD:
8 intervals-Tabata Ring Dips
Rest 1 minute
8 intervals-Tabata Strict Pull-ups
Rest 1 minute
8 intervals-Tabata Pistols (scale: air squats)

Tuesday
5 Rounds For Time:
Run 400 Meters
10 Toes To Bar
10 Hang Cleans (115/85)
10 Push Presses (115/85)

Wednesday
Strength:
Every 2 minutes for 20 minutes
1 Thruster
1 Hang Squat Cleans
1 Front Squat
1 Jerk
WOD:
Air Bike
2 x 1000 Meters
rest 5 minutes between efforts
Thursday
12 Days of Christmas
Day 1: Wall Walk
Day 2: Kettlebell Goblet Squat
Day 3: Burpee Broad Jumps
Day 4: Overhead Kettlebell  Lunges (2 right/2 left)
Day 5: Toes To Bar
Day 6: Alternating Arm Kettlebell Cleans
Day 7: Pull-ups
Day 8: Alternating Arm Kettlebell Snatches
Day 9: Push-ups
Day 10: American Kettlebell Swings
Day 11: Ring Dips
Day 12: Single Arm Kettlebell Thrusters (6 right/6 left)

Friday:
Christmas

Saturday:
Teams of 2
10 Rounds For Time
10 Chest To Bar Pull-ups
10 Thrusters (105/75)
10 Box Jump Overs (24/20)
One Person Working At A Time
 

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