Strength Cycle:
We are starting the 2nd 7-week strength cycle this week with cleans. Strength day will be the clean and the push jerk. The other two strength movements we will see throughout the weeks are the power clean and the overhead squat.
Team ProudRoomie:
Congrats to Melissa and Vicky (aka Team ProudRoomie) for kicking @$$ at the Spartan Games this weekend at CrossFit Sparta Station in Sparta, NJ! Competitions are a great way to put our fitness to the test amongst other gyms, and are always a great learning experience.
12 Days of Christmas:
We are having three morning classes on Thursday morning: 6:15am, 8am and 9am. If you want to workout you must reserve a space in class beforehand. Please do not show up and be the 13th person that didn’t sign-up. This is a workout with a lot of equipment and a lot of moving around which means members will need space to move around without over-crowding.
Please remember to sign-in to class: https://crossfit13stars.sites.zenplanner.com/login.cfm. If you have questions about anything, please don’t hesitate to shoot us a line at [email protected]!
WEEKLY WOD SCHEDULE:
Monday – skill work (winter goals) + long metcon
Tuesday – strength (push jerk + 1RM clean test)
Wednesday – short strength (1RM bench press) + short metcon
Thursday – benchmark (12 days of christmas
Friday – no class (Christmas Day)
Saturday – Intro to CrossFit (individuals) @ 8:00am; Intro to CrossFit (partner WOD) @ 9:00am
