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, April 18, 2021

WODs 210418 - 210424

WODs 4/18-4/24

Monday
Strength
Snatch Wave Complex
4 - 3 minute EMOMs
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
15 minute AMRAP
10 Power Snatches (95/65)
10 Overhead Squats
10 Pull-ups

Tuesday
WOD 1:
4 Rounds For Time
20 Box Jump Overs (24/20)
15 Handstand Push-ups

-Rest 3 minutes-

WOD 2:
4 Rounds For Time
40 Air Squats
Run 400 Meters

Wednesday
Strength
Clean & Jerk Waves
4 - 3 minute EMOMs
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
EMOM until failure:
Minute 1: Row 15/12 Calories
Minute 2: 1 Hang Squat Clean* (135/95)
*increase each round by 1 rep

Thursday
12 Minute AMRAP
15 Pull-ups
20 Kettlebell Swings (55/35)
50 Double-unders

Friday
4 Rounds For Time
15 Bar Facing Burpees
10 Dead-lifts (225/155)
5 Ring Muscle-ups

Saturday
3 Rounds For Time
Run 400 Meters
3 Rounds of:
3 Burpee Box Jump Overs
6 Dumbbell Thrusters*
9 Dumbbell Box Step Overs*
*Pick weight. Make it challenging.

 

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