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NewsWorkout

Week of 06/22/20

Happy Father's Day, all!

Happy Father's Day! We hope everyone enjoyed the day, and got a chance to spend some time with family. In whatever way possible!

Please check your email for information regarding this week's weather, additional classes added this week, changes to our Zoom class schedule, 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 22, 2020
WOD
24min EMOM
MIN 1: 2 deadlifts and 2 burpee jacks
MIN 2: 3 deadlifts and 3 burpee jacks
MIN 3: 4 deadlifts and 4 burpee jacks
… and continue progressing

Go until you cannot complete the work in the minute, then drop back down to 2 and rebuild.
Tuesday, June 23, 2020
SKILL
1 mile time trial

WOD
6RFT
2 KB strict press, 4 KB pushpress, 6 reverse lunges (R arm)
5 sets of PVC jumps
2 KB strict press, 4 KB pushpress, 6 reverse lunges (L arm)
15 medball cleans (20/14)
Wednesday, June 24, 2020
SKILL
3RNFT – core work
10 kb sit-up and presses (35/26)
10 kb deck squats (35/26)
10 kb single arm get-ups (35/26; 5 each side)
10 kb windmills (35/26; 5 each side)

WOD
100 jump ropes (doubles or singles)
then
5 rounds
14 kettlebell thrusters (7 each arm) (35/26)
21 kettlebell swings (53/35)
200m run
then
100 jump ropes (doubles or singles)
Thursday, June 25, 2020
WOD
20min AMRAP
21 lunges
15 push-ups
9 sit-ups
1 minute calorie row

Your recorded result will be the total amount of calories you collect.
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info@crossfit13stars.com
(860) 944-0096
74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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