fbpx
NewsWorkout

Week of 12/14/20

Snow + Schedule

Two things of note for the week...

  1. 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.
  2. 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)⁣
    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
    Wednesday, December 16, 2020
    STRENGTH
    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
    Friday, December 18, 2020
    STRENGTH
    Bench Press: 5×8 @ 75% of 1RM
    then
    Snatch: 3RM
    Tags: ,

    Related Articles

    Week of 12/07/20
    Week of 12/21/20

    Contact Us

    info@crossfit13stars.com
    (860) 944-0096
    173 Washington Street, Morristown, NJ 07960

    Recent Posts

    Menu