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Week of 12/21/20

A Holiday Week

Welcome to another adjusted holiday week!

A few changes this week...

  1. We will be having the usual 3 morning classes (5:15am, 6:15am, 7:15am) on Thursday.
  2. We will also be throwing in a 12 noon class on Thursday for folks who want to sleep in.
  3. Thursday's workout will also be the much-loved "12 Days of Christmas" which changes slightly each year!
  4. At what will surprise no one, we will not be having class on Christmas Day.
  5. We are going to move the strength cycle back a week, and we will pick it up again next on Monday, December 28.

We hope that each of you are able to enjoy the holiday in whatever way you can!

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 21, 2020
    SKILL
    10-9-8-7-6 unbroken toes-to-bars (5 of 6) or
    18-16-14-12-10 unbroken push-ups (5 of 6)

    WOD
    4RFT
    30/20 calorie row
    20 single-arm kb thrusters (53/35)
    10 alternating kb snatches (53/35)
    2 minute rest
    Tuesday, December 22, 2020
    SKILL
    Every 2 minutes for 4 rounds
    10 v-ups
    10 second hollow body hold
    10 hollow rocks
    10 second hollow body hold

    WOD
    15min AMRAP
    3 ground-to-overheads (50% of 1RM clean)
    2 power cleans (50% of 1RM clean)
    1 clean (50% of 1RM clean)
    Wednesday, December 23, 2020
    SKILL
    choice skillwork

    WOD
    15-12-9
    front squats (75% of 1RM PP)
    knees-to-elbows
    then
    50 double unders
    then
    12-9-6
    hang power cleans (75% of 1RM PP)
    ring dips
    then
    40 double unders
    then
    9-6-3
    push presses (75% of 1RM PP)
    pull-ups
    then
    30 double unders
    Thursday, December 24, 2020
    WOD
    “12 Days of Christmas”
    1 clean (55% of 1RM clean)
    2 goblet lunges (53/35) (2-for-1)
    3 toes-to-bars
    4 atomic sit-ups (25/15)
    5 pull-ups
    6 mb cleans (20/14)
    7 russian swings (53/35)
    8 push-ups
    9 deadlifts (55% of 1RM clean)
    10 box jumps (24/20)
    11 goblet squats (53/35)
    12 body blasters

    35 minute time cap
    Friday, December 25, 2020
    Merry Christmas! No class!

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

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