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Week of 09/07/20

Our Last Week On Elm Street

It will be bittersweet when we shut the doors on Elm Street for the last time on Friday morning. The 3rd floor has treated us well, has been part of countless memories for many of us, and has brought many incredible people into our lives. We will forever be grateful to the first home of 13 Stars, but when you know you know ... and we know it's time for us to see what else is in store for us.

So, as of the close of the 7:15am class on Friday morning all operations will officially be moving over to 173 Washington Street! Please join us on Saturday morning and all next week to check out the space, see what we have been working so hard on, and experience the new home of 13 Stars!

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, September 7, 2020
    SKILL
    3×10 alternating single-arm bent over kettlebell rows

    WOD
    400m run
    10 atomic sit-ups (25/10)
    20 russian twists (20/14; 2-for-1)
    30 russian swings (53/35)
    40 mb cleans (20/14)
    30 russian swings (53/35)
    20 russian twists (20/14; 2-for-1)
    10 atomic sit-ups (25/10)
    400m run
    Tuesday, September 8, 2020
    SKILL
    3×3 tempo overhead squats

    With a 3 second pause at the bottom of each squat.

    WOD
    In 6 minutes…
    600m run
    then
    AMRAP
    9 front squats (135/95)
    6 burpees over the bar
    2 minutes rest
    In 6 minutes…
    400m run
    then
    AMRAP
    9 front squats (135/95)
    4 burpees over the bar
    2 minutes rest
    In 6 minutes…
    200m run
    then
    AMRAP
    9 front squats (135/95)
    2 burpees over the bar
    Wednesday, September 9, 2020
    WOD
    7min AMRAP
    1,2,3,4,5…
    thrusters (75/55)
    lunges
    2 minutes rest
    7min AMRAP
    1,2,3,4,5…
    deadlifts (115/95)
    push-ups
    Thursday, September 10, 2020
    WOD
    tabata
    mb sit-ups (20/14)
    mb cleans (20/14)
    1 minute rest
    tabata
    kb pull through from plank (35/26)
    goblet squat (35/26)
    1 minute rest
    tabata
    v-ups
    air squats

    8 rounds each, 20 seconds on/20 seconds off alternating movements after each 20 second rest
    Friday, September 11, 2020
    WOD
    100 double unders
    then
    3 rounds
    24 alternating kb snatches
    20 jumping lunges
    16 burpees
    then
    100 double unders

    18 minute time cap
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    Contact Us

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

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