fbpx
NewsWorkout

Week of 09/14/20

The First Week In Our New Home

The first couple days have been off to a great start! Thanks to Julie and Jess who have coached all of our classes so far. This week will bring the rest of our team in, and give our community a chance to check out the space if you have not yet had an opportunity to do so.

We are also kickstarting the strength program again this week. We will be testing our 1RM press, push press, and thruster this week. Our strength day will be the press and the overhead squat. And we will be working on these 4 lifts over the next 8 weeks.

Looking forward to seeing you all this week!

Important Indoor 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.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • Please wait outside if a current class is inside finishing up.
  • Your temp will be taken daily. Must be less then 100.4 degrees.
  • Hit the hand sanitizer.
  • A mask is required inside. No mask = no class.
  • Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.
  • Anything you bring in must be brought back out daily.
  • No children. No spectators.
  • 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 14, 2020
    SKILL
    3×10 alternating single-arm bent over kettlebell rows

    WOD
    21min EMOM
    1 barbell complex
    max effort push-ups

    Your result is the max amount of push-ups completed.

    The barbell complex is 1 deadlift, 1 power clean, 1 front squat, and 1 push press.
    Tuesday, September 15, 2020
    STRENGTH
    Push Press: 1RM (test)

    Last tested on 02/17/20, 07/25/19, 06/04/19.

    WOD
    3RFT
    50 double unders
    40 russian twists (20/14)
    30 sit-ups
    20 mb cleans (20/14)
    10 burpees

    25 minute cap

    The sub for doubles will be 150 singles.
    Wednesday, September 16, 2020
    STRENGTH
    Thruster: 1RM (test)

    Last tested on 02/19/20, 11/16/18, 09/24/18.

    WOD
    5 rounds
    1 minute max effort pull-ups
    1 minute max effort russian swings
    1 minute max effort calorie row
    1 minute rest

    Your result will be the total reps/cals completed for each movement during the 5 rounds. So, you will keep track of 3 total numbers.
    Thursday, September 17, 2020
    SKILL
    tabata row

    WOD
    30min E15MOM
    800m run
    50 lunges
    40/30 calorie row
    100 double unders

    Your result will be the total reps/cals completed for This will be two 15 minute rounds. Any time remaining in the first 15 minutes after you have completed your jump ropes is yours to rest before the 2nd round begins.

    Your result is whichever time is faster of the 2 rounds.
    Friday, September 18, 2020
    STRENGTH
    Overhead Sq: 3×10 @ 50% of 1RM
    then
    Press: 1RM (test)

    Last tested on 02/21/20, 07/23/19, 06/06/19.
    Tags: ,

    Related Articles

    Week of 09/07/20
    Week of 09/21/20

    Contact Us

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

    Recent Posts

    Menu