Week of 08/24/20

Rain, School, and Time


It is potentially looking like a LOT of rain this week. Google Weather is showing Monday, Tuesday, Thursday, Friday, and Saturday. YIKES. Keep an eye on things, and we will too. We will post an announcement in the Facebook group as soon as we know if we're going to be cancelling any classes.


Starting this week we have schools re-opening again. And with that we have a lot of our coaches and athletes going back or have children going back. This will be a tricky time, and only time will tell how things will shake. We want to reiterate our commitment to ensuring that our space will be as clean and sanitized as we can make it at all times. We have already have both coaches and athletes self-quarantine when either coming back from a spot they were unsure about, or were not feeling very well (all of which came back negative). So, we ask that you remain vigilant during this time when all of us will be exposed to a much larger group of people soon (whether directly or indirectly). Always reach out if we can help with anything.


And lastly, I wanted to share this article from The Art of Manliness called "When Is the Best Time To Work Out" ... which contains similar information to what I posted last year on our Instagram, but I thought it warranted sharing anyway. It talks about morning workouts vs evening workouts, and the benefit of each based on a few different studies that have been released. The best time to workout will always be whatever time you can consistently get in there ... but if you're looking to get a little more specific, I thought this had some good info.

Important Outdoor Class Information
  • 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.
  • 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.
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
  • Monday, August 24, 2020
    22min AMRAP
    15 push-ups
    10 deadlifts (50% of 1RM)
    15 atomic sit-ups (25/10)
    Tuesday, August 25, 2020
    3RNFT – core work
    30sec side plank (left)
    30sec hip taps (left)
    30sec opposite knee to opposite elbow (left)
    30sec side plank (right)
    30sec hip taps (right)
    30sec opposite knee to opposite elbow (right)

    18min AMRAP
    2-4-6-8-10… burpee jacks
    2-4-6-8-10… curtis p’s (95/65)
    rest for two big, deep breaths after each round

    A Curtis P is a power clean > left front rack lunge > right front rack lunge > push press.
    Wednesday, August 26, 2020
    16min EMOM
    MIN 1: 12 kb front rack lunges (35/26; each hand)
    MIN 2: 10 calorie row
    MIN 3: 8 burpees over rower
    MIN 4: rest
    Thursday, August 27, 2020
    Hang Power Cleans: 3×3 @ 90% of 1RM

    400m run
    6 press, 6 push press, 6 push jerk (65% of 1RM press)
    18 T2KB
    6 press, 6 push press, 6 push jerk (65% of 1RM press)
    12 T2KB
    6 press, 6 push press, 6 push jerk (65% of 1RM press)
    6 T2KB
    200m run
    Friday, August 28, 2020
    15 mb thrusters (20/14)
    5 hang power cleans (135/95)
    E2MOM 20 second plank hold
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