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Week of 08/03/20

And Yet Another Spot!

At this point, all of our classes moving forward will have 10 spots available in them.

There will have to be adjustments in class based on the workout and equipment available, but we wanted to get as many people in to workout as possible, so help us by being flexible when you arrive to class! And we'll all be able to work up a good sweat.

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, August 3, 2020
    WOD
    24min EMOM
    MIN 1: 15/12 calorie row
    MIN 2: 12 kb presses (35/26; each hand)
    MIN 3: 10 jumping lunges

    We’re aiming for a MAX of 45 seconds of work, and 15 seconds of rest. Test out the first round of each exercise and make sure you’re hitting that. If not, drop down for the second time around.
    Tuesday, August 4, 2020
    WOD
    20min AMRAP
    5 push-ups
    10 sit-ups
    15 air squats
    Wednesday, August 5, 2020
    WOD
    0:00 to 5:00 – 800m run
    5:00 to 9:00 – 600m run
    9:00 to 12:00 – 400m run
    then, starting at 12:00 on the clock…
    Every 5 minutes for 3 rounds
    30 sit-ups
    15 deadlifts (135/85)
    200m run with medball
    Thursday, August 6, 2020
    SKILL
    16, 15, 14, 13, 12 unbroken push-ups (week 5)

    WOD
    400m run
    then
    21-15-9
    kb snatches (35/26)
    calorie row
    goblet lunges (35/26)
    then
    400m run
    Friday, August 7, 2020
    STRENGTH
    Hang Power Cleans: 3×3 @ 80% of 1RM

    WOD
    15min AMRAP
    8 bar-hopping burpees
    8 hang power cleans (50% of 1RM PP)
    25 double unders
    8 push presses (50% of 1RM PP)
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    info@crossfit13stars.com
    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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