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, January 10, 2021

WODs 210110-210116

 WODs 1/10-1/16 2021

Monday
Strength:
15 minutes work on Squat Snatch form and technique.
Rest 5 minutes, then
WOD
5 Rounds For Time
5 Squat Snatches Rx (135/95) Masters (115/75)
5 Thrusters Rx (135/95) Masters (115/75)
10 Lateral Burpees Over The Bar

Tuesday:
Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
3 Rounds For Time
40 Double-unders
15 Push-ups
10 Kettlebell Swings (70/55)

Wednesday:
Strength:
A. Strict Ring Dips, max reps
4 x 1 minute/rest 2 minutes between efforts
B. Every minute on the minute for 5 minutes
6 Strict Chest To Bar Pull-ups
WOD:
3 Rounds For Time
12 Overhead Squats (95/65)
12 Burpees

Thursday
Strength:
15 minutes to work up to a heavy Squat Clean
Then,
Squat Clean
4 x 5 reps @70%
WOD
12 minute AMRAP
12 Dead-lifts (225/155)
12 Toes To Bar
12 Handstand Push-ups

Friday
For Time:
Row 500 Meters
20 Hang Power Clean & Jerks (115/75)
30 Burpees
100 Double-unders

Saturday
5 Rounds For Time
15 Strict Pull-ups
25 Hand Release Push-Ups
Run 400 Meters


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