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Week of 11/23/20

Thanksgiving Week!

I'm sure this holiday week will be unlike most Thanksgiving weeks we have had in the past. Please be safe, remain vigilant, and enjoy the time with your families! We will have a regular schedule on Wednesday, we will be closed on Thursday, we will have 6am/7am/8am classes only on Friday, and then a regular schedule on Saturday and Sunday.

Are you getting more or less exercise than before the pandemic started? I came across this article in The Atlantic, "Sedentary Pandemic Life Is Bad for Our Happiness," and it really highlights the struggles that our society is going through right now in terms of wanting to exercise, but not having the interest, guidance, or comfort level to be back in a fitness facility. I have had the conversation with a number of folks in and out of our community recently about how it has NEVER been more important to be as healthy as we possibly can. So, if you know someone hesitant to get back into a routine then encourage to get moving them knowing that no matter how much someone may want to stay inside and away from people to remain safe that that is most likely working against their self-interests.

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, November 23, 2020
    STRENGTH
    Hang Power Clean: 5RM

    WOD
    2RFT
    35 russian swings (53/35)
    30 mb sit-ups (20/14)
    25 box jumps (24/20)
    20 goblet lunges (53/35)
    500m row
    1 minute rest
    Tuesday, November 24, 2020
    STRENGTH
    Bench Press: 3×12 @ 60% of 1RM
    then
    Snatch: 5RM
    Wednesday, November 25, 2020
    SKILL
    core work
    10 barbell roll outs
    10 barbell roll outs w/ push-up
    10 barbell roll outs w/ push-up and K2E

    WOD
    Every 3 minutes for 5 rounds
    3 power cleans (50% of 1RM PC)
    6 push-ups
    9 air squats
    1 minute rest
    Thursday, November 26, 2020
    CLOSED FOR THANKSGIVING!
    Friday, November 27, 2020
    STRENGTH
    Power Snatch: 5RM

    WOD
    20 box jump overs (24/20)
    25 reps you’re thankful for
    20 box jump overs (24/20)
    20 reps you’re thankful for
    20 box jump overs (24/20)
    15 reps you’re thankful for
    20 box jump overs (24/20)
    10 reps you’re thankful for
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    info@crossfit13stars.com
    (860) 944-0096
    173 Washington Street, Morristown, NJ 07960

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