fbpx
Workout

Week of 09/28/20

The move in is complete!

Thank you to everyone who has contributed to our move over the past few weeks with late nights and lots of saw dust. Thank you to everyone who came out to our open house this weekend to check out our space for the first time. And thank you to our community who put up with a little dust and dirt while we finalized things and go out of the rain. We're looking forward to many more years of burpees at 173 Washington Street!

Are you getting your daily dose of vitamin D with a walk outside with your family, or for an afternoon run? It's no surprise that many of us have felt cooped up inside during the quarantine, and have tried to get outside and stay active as best we can, but chances are pretty good that we haven't logged as much outdoor time as we did pre-quarantine. We're working more. We're possibly sleeping more. We're watching more Netflix. Sound familiar? Well, if it does, take a look at this article as to why we need to make sure we're getting outside enough each day, and dangers we can be avoiding by making sure we're getting in a little sun each day.

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 28, 2020
    STRENGTH
    Thruster: 5×5 @ 75% of 5RM

    WOD
    4RFT
    400m run
    15 back squats (60% of 1RM)
    30 seconds rest
    Tuesday, September 29, 2020
    SKILL
    5-4-3-2-1 unbroken strict pull-ups (1 of 6)

    WOD
    5RFT
    25/20 calorie row
    15 deadlifts (65% of 1RM)
    10 burpee box jump overs (24/20)

    Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series.
    Wednesday, September 30, 2020
    STRENGTH
    Overhead Squat: 3×8 @ 55% of 1RM
    then
    Press: 5×5 @ 75% of 5RM
    Thursday, October 1, 2020
    SKILL
    2RFT
    10 hanging l-sit alternating leg raises (5 ea side)
    10 dragon flies
    10 boat hold rotations
    10 single-side dead bugs (5 ea side)
    10 in & out v-ups

    WOD
    20min AMRAP
    20 mb cleans (20/14)
    20 step-ups (24;20/20;14)
    20 front squats (50% of 1RM)
    20 sit-ups (20/14)
    Friday, October 2, 2020
    STRENGTH
    Push Press: 5×5 @ 75% of 5RM

    WOD
    5RFT
    1 Dilly
    10 front and back goblet lunges (53/35; 2-for-1)

    1 Dilly = 5 Push Ups, 5 Pull Ups, 4 Push Ups, 4 T2B, 3 Push Ups, 3 Chin Ups, 2 Push Ups, 2 K2E

    Related Articles

    Week of 09/21/20
    Week of 10/05/20

    Contact Us

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

    Recent Posts

    Menu