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, May 2, 2021

WODs 210502 - 210508

 5/2-5/8


Monday

Strength:

Every 3 minutes for 15 minutes:

Snatch Complex

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

5 Power Snatches (115/85)


Tuesday

For Time:

10-9-8-7-6-5-4-3-2-1

Devils Press (pick weight. make it challenging)

Run 100 Meters


Wednesday

Strength:

 Every 3 minutes for 15 minutes:

Clean & Jerk Complex

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

12 minute AMRAP

5 Front Squats (135/95)

7 Box Jumps (24/20)

10 Kettlebell Swings (55/35)


Thursday

3 Rounds For Time

12 Dumbbell Dead-lifts (50's/35's)

9 Pull-ups

50 Double-unders


Friday

10 minute AMRAP

25 Pistols, alternating

15 Overhead Squats (95/65)

5 Bar Muscle-ups (sub, 5 Burpee Pull-ups)


Saturday

Partner WOD

4 Rounds For Time:

Row 40 Calories

40 Dead-lifts (185/135)

40 Toes To Bar

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