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 17, 2021

WODs 210117-210123

WODs 1/17-1/23

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
6 x 5 reps @70% of 1 RM
WOD:
3 Rounds For Time
Row 25 Calories
25 Power Snatches(75/55)

Tuesday
Strength:
Every 2 minutes for 12 minutes
Dead-lift
6 x 5 reps @70% of 1 RM
WOD:
4 Rounds For Time:
10 Power Cleans (155/105)
5 Jerks (155/105)

Wednesday
3 Rounds For Time
9 Thrusters (95/65)
9 Bar Muscle ups
Rest 5 minutes
3 Rounds For Time
9 Thrusters (105/75)
9 Chest To Bar Pull-ups
Rest 5 minutes
3 Rounds For Time
9 Thrusters (115/85)
9 Pull-ups

Thursday:
Strength:
Every 2 minutes for 12 minutes
Power Clean
6 x 5 reps @70% of 1 RM
WOD:
Row
3 x 500 Meters
Rest 3 minutes between efforts

Friday
Strength:
Every 2 minutes for 10 minutes
Strict Weighted Pull-ups
5 x 5 Reps As Heavy As Possible
Strength 2:
10 minutes to establish a 3 Rep Max
Strict Weighted Ring Dip
WOD:
Death By Wall Ball (20/14)
1 rep on the first minute
2 reps on the 2nd minute
3 reps on the 3 minute
4 reps on the 4th minute
Continue until you are unable to complete the number of reps for that minute.

Saturday:
Follow The Leader
Teams of 3
4 Rounds For Time On Each Round:
Air Bike
1000 Meters
15 Burpee Pull-ups
30 Medicine Ball Sit-ups (20/14)
20 Push-ups
Rest as a team for 2 minutes when the last person completes a round.
 

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