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Week of 07/06/20

Friday Classes Are Back!

We have added Friday's 5:15am and 6:15am morning classes into Zen, so reserve your spaces now!

Please check your email for more information about equipment loaned out, Zoom classes, and at-home 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, July 6, 2020
    WOD
    6RFT
    200m run
    20 second plank hold
    20 second hollow body rocks
    15 russian swings
    Tuesday, July 7, 2020
    SKILL
    3RNFT – core work
    30 second kb overhead hold left arm
    30 second kb overhead hold right arm
    30 second hollow body hold
    30 second superman hold

    WOD
    60/45 calorie row
    50 air squats
    40 lateral jumps
    30 T2KBs
    20 plate push-ups
    10 front-to-back lunges (2-for-1)

    step forward with left, step backward with left, step forward with right, step back with right = 1 rep
    Wednesday, July 8, 2020
    SKILL
    12, 11, 10, 9, 8 unbroken push-ups

    WOD
    12min AMRAP
    3 clusters (95/65)
    30 double unders / 30 singles
    6 atomic sit-ups (25/15)
    60 double unders / 60 singles
    9 mb squats (20/14)
    90 double unders / 90 singles
    Thursday, July 9, 2020
    STRENGTH
    Hang Power Cl: 3×8 @ 60% of 1RM

    WOD
    Every 3 minutes for 5 rounds
    3 power cleans (115/85)
    6 push-ups
    9 air squats
    1 minute rest
    Friday, July 10, 2020
    SKILL
    5×5 tempo squats

    WOD
    100 double unders
    then
    21-15-9
    burpees over parallettes
    jumping lunges (2-for-1)
    then
    100 double unders

    You are encouraged to choose a weight for the tempo squats, ideally the kb you are going to use to swing in the workout. But bodyweight, or lighter than that, if they’re not feeling up to it. Whichever modification you choose

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    info@crossfit13stars.com
    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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