Snow + Schedule
Two things of note for the week...
- Wednesday (into Thursday) is looking like a fair amount of snow accumulation. It is supposed to start during the afternoon on Wednesday and dump into the morning of Thursday. If we are going to cancel classes we will be making a post in the 13 Stars Facebook group and sending out an email. Please keep an eye on that! We will make the call by 8pm on Wednesday night if we are cancelling Thursday morning.
- We are moving our Saturday schedule back to 7am, 8am, and 9am. We originally had 6am, 7am, and 8am because that is what we were able to work with when we were in the driveway. Since we're not limited to particular times anymore, we thought we'd go back to our old schedule. That is effective as of this coming weekend.
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, December 14, 2020
STRENGTH
Power Snatch: 3RM
WOD
25 double unders
20-16-12-8-4 pull-ups
20-16-12-8-4 mb sit-ups (20/14)
20-16-12-8-4 box jumps (24/20)
20-16-12-8-4 mb cleans (20/14)
20-16-12-8-4 russian swings (53/35)
Power Snatch: 3RM
WOD
25 double unders
20-16-12-8-4 pull-ups
20-16-12-8-4 mb sit-ups (20/14)
20-16-12-8-4 box jumps (24/20)
20-16-12-8-4 mb cleans (20/14)
20-16-12-8-4 russian swings (53/35)
Tuesday, December 15, 2020
SKILL
3RNFT
5 weighted/unweighted russian twist (each side)
10 leg liftovers (each side)
15 hollow body hold with kb pull-over
WOD
tabata
knees-to-elbows
kb snatches (35/26)
wall sit
2 minute rest
tabata
push-ups
goblet squat (35/26)
plank hold
3RNFT
5 weighted/unweighted russian twist (each side)
10 leg liftovers (each side)
15 hollow body hold with kb pull-over
WOD
tabata
knees-to-elbows
kb snatches (35/26)
wall sit
2 minute rest
tabata
push-ups
goblet squat (35/26)
plank hold
Wednesday, December 16, 2020
STRENGTH
Hang Power Clean: 3RM
WOD
21-15-9
deadlifts (75% of 1RM)
burpees over bar
Hang Power Clean: 3RM
WOD
21-15-9
deadlifts (75% of 1RM)
burpees over bar
Thursday, December 17, 2020
SKILL
9-8-7-6-5 unbroken toes-to-bars (4 of 6) or
16-14-12-10-8 unbroken push-ups (4 of 6)
WOD
1000m row
21 box jump overs (24/20)
21 toes-to-bars
3 minute rest
15 front squats (50% of 1RM front squat; from floor)
3 minute rest
9 toes-to-bars
9 box jump overs (24/20)
300m row
9-8-7-6-5 unbroken toes-to-bars (4 of 6) or
16-14-12-10-8 unbroken push-ups (4 of 6)
WOD
1000m row
21 box jump overs (24/20)
21 toes-to-bars
3 minute rest
15 front squats (50% of 1RM front squat; from floor)
3 minute rest
9 toes-to-bars
9 box jump overs (24/20)
300m row
Friday, December 18, 2020
STRENGTH
Bench Press: 5×8 @ 75% of 1RM
then
Snatch: 3RM
Bench Press: 5×8 @ 75% of 1RM
then
Snatch: 3RM
