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NewsWorkout

Week of 08/10/20

Another Class Added To the Schedule

We have added a 7:15am on Friday mornings to the schedule. Join Jessica for her first Friday morning class ... and maybe James will stay and hang out too.

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 10, 2020
    WOD
    1000m row
    21 clean & jerks (95/65)
    750m row
    15 clean & jerks (95/65)
    500m row
    9 clean & jerks (95/65)
    Tuesday, August 11, 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)

    A repeat from Friday, August 7 because of the rain out.
    Wednesday, August 12, 2020
    WOD
    4RFT
    10 thrusters (95/65)
    15 hand-release push-ups
    400m run
    Thursday, August 13, 2020
    SKILL
    1RNFT – core work
    accumulate 2 minute l-sit hold
    40 windshield wipers
    accumulate 2 minute superman hold
    40 russian twists (20/14)

    Level 1: 90 second holds, 30 reps each
    Level 2: 90 second holds, 40 reps each
    Level 3: 2 minute holds, 40 reps each

    WOD
    18min AMRAP
    10 curtsy squat lunges (each side)
    5 burpee jacks
    1 kb complex (53/35; each side)
    EMOM 100m sprint

    The kb complex is going to be 2 kb snatches and 2 kb push presses.
    Friday, August 14, 2020
    SKILL
    17, 16, 15, 14, 13 unbroken push-ups (week 6)

    This is our final week in our unbroken push-up series!

    WOD
    16min AMRAP
    15 sit-ups
    50 double unders
    10 goblet squats (53/35)
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    info@crossfit13stars.com
    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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