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NewsWorkout

Week of 06/15/20

Happy Sunday, all!

We mentioned in our Friday email that we will no longer be doing the daily demo videos in an effort to put more energy toward our outdoor classes and getting the 3rd floor ready or whenever the announcement is made.

We are confident that we will be able to continue the 8-person capacity even when we are on the 3rd floor. What our workouts look like we will have to be adjusted, because we will not be moving around the room all that much. But we are hoping we can continue with the class sizes we currently have outdoors.

Please check your email for information regarding Wednesday classes, Saturday classes, Zoom classes, and our at-home workouts.

We are looking forward to another great week of outdoor workouts!

Important Outdoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
  • Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
  • If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
  • Try to minimize moving between evening and morning classes to limit additional exposure in the community.
  • Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
  • Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
  • Outdoor gym mats will be available and will be sanitized after each class, but you are welcome to bring a yoga mat or bath towel with you as well if you choose. We also recommend bringing a small face towel. Women should consider tying hair back and wearing a headband to minimize the temptation to touch your face and hair.
THINGS TO KEEP IN MIND AT THE GYM:
  • All athletes must have a mask, and wear it until they are in their workout box. We are not requiring masks to be worn while working out. Only when outside of your workout box (unless you are out running).
  • No children. No spectators.
  • Athletes and their equipment must remain in your designated box.
  • Wipe down all equipment before and after using it.
  • Sanitize hands either before, after, or both before and after the class.
ITEMS PROVIDED FOR YOU AT EACH CLASS:
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
Monday, June 15, 2020
STRENGTH
5×3 bear complexes

WOD
200 jump ropes (L1 singles, L2 doubles)
75 thrusters (L1 medball, L2 barbell)
50 sit-ups (L1 w/ or w/o weight, L2 atomic)
25 burpees

Break up however you want.
Tuesday, June 16, 2020
WOD
10 back squats
100m run
15 back squats
200m run
20 back squats
400m run
25 back squats
600m run
Wednesday, June 17, 2020
WOD
500m row
then
5 rounds
20 kb push press (10 each arm)
10 criss-cross squats
then
500m row
Thursday, June 18, 2020
WOD
6 min AMRAP
40 jump ropes (L1 singles, L2 doubles)
20 sit-ups
3 minutes rest
21/18 calorie row
21 power cleans
15/12 calorie row
15 power cleans
9/6 calorie row
9 power cleans
2 minutes rest
1 minute max calorie row
Friday, June 19, 2020
SKILL
250m/200m row x5
1 minute rest

WOD
12 min AMRAP
10 plate ground to overhead
10 overhead walking lunges
10 plate push-ups
10 calorie row
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info@crossfit13stars.com
(860) 944-0096
74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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