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 31, 2021

WODs 210131-210206

 WODs 1/31-2/6 2021

Monday:
Strength:
Every 2 minutes for 12 minutes:
Back Squat
7 reps @ 75%
WOD:
4 Rounds For Time
Row 25 Calories
15 Shoulder Presses (105/70)

Tuesday:
Strength:
Dead-lift
5 x 7 reps @ 75%
WOD:
12 minute AMRAP
5 Squat Snatches Rx (135/95) Masters (115/75) Scale (95/65)
10 Toes To Bar

Wednesday:
Strength:
Every 2 minutes for 16 minutes:
Push Press
3 reps @ 75%
WOD:
For Time:
15-12-9
Front Squats Rx (155/105) Masters (135/95) Scale (115/85)
30-25-20
Push-ups

Thursday:
5 Rounds For Time:
9 Bench Press @ 75% of 1 RM
12 Box Jumps (24/20)
Air Bike 20 Calories
Rest 2 minutes between rounds
Friday:
WOD 1:
Death By Strict Pull-ups
minute 1: 1 Strict Pull-up
minute 2: 2 Strict Pull-ups
minute 3: 3 Strict Pull-ups
minute 4: 4 Strict Pull-ups
Continue until you can no longer keep up with the clock
WOD 2:
Row
4 x 500 Meters
Rest 3 minutes between efforts

Saturday:
2 Rounds For Time:
50 Double-unders
15 Clean & Jerks (135/95)
10 Lunges (135/95)
30 Burpees
10 Lunges
15 Clean & Jerks
50 Double-unders
Rest 3 minutes between rounds

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