Time to SQUAT: 8/7/2017

Our Back Squat Program begins on Monday!   The percentages are based on your one rep squat max (see board below) or you can choose to use your one rep squat goal (within reasonable limits of course).  You can figure out your numbers each week, as things are pretty straight forward.

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Below you will see an example of the program based on 400# .


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Remember, we will be Squatting on Monday, Deadlifting on Friday for the next 16 weeks. DON’T MISS IT!


Test: 8/4/2017

Next Friday, 8/11, in combination with our 12 week Squat Program, we will begin a Deadlift training program.  Monday we will squat, Friday we will deadlift.  So what does that mean for you? We need to TEST your 1RM numbers before we begin.

Love the video below from our crazy friend @Untamed Strength.  Don’t forget these cues to get your BEST Deadlift!

Rx & Scaled Tips: 8/2/2017

Handstand Push-Ups build strength in the prime movers (chest, shoulders and triceps), improve balance, and condition the core. Although they are not advised for beginners, they can be modified to suit the needs of all athletes.

2 videos below… Scaling and Strength Development (Video #1)  & Fixing the 4 most common faults of HSPU (for those that already have them) (Video #2)

Video #2

Pick Your Fitness Track: 7/31/2017

Rx, L1, L2…..

Where do you fit in and what does it mean as a member of 802 CrossFit?

In an effort to more clearly define scaling options and WOD levels, we have elaborated on the terms used in identifying what WOD/Strength you should be focused on to achieve your goals.

You will now be seeing the 3 terms: Fitness, Performance & Rx instead of L1, L2 etc


As we continue to update our website, more information for each category will be provided.  In the meantime, begin to think about your goals as a member of 802 CrossFit  and choose a track that will allow you to reach them.  Sometimes this may mean jumping from one category to another depending on movements on a given day, but the goal is to give you a clearer vision on what path to take.

Please when writing your times on the board, let us know what track you chose by writing Rx, P or F alongside your name/score.


We will begin a 12 week squat program on 8/7 that will be done every Monday.  This will be executed in combination with a deadlift program that will be done every Friday. Baseline numbers will be tested this week.

Baseline CrossFit WOD:

CrossFit HQ has come up with a baseline WOD to rank your level of CrossFit progression. We will be completing this WOD on Monday and will be re-testing periodically.  Make sure to record your number to see how you have improved!

Baseline WOD: For Time

500m Row, 40 AS, 30 AMSU, 20 Push-Ups, 10 Pull-Ups

**It is important to execute movements as they are intended to be executed (ie) squatting to full depth, chest to deck push-ups, full extension of arms in bottom of pull-up, chin over bar at the top.

CrossFit has broke down completion times and translated them as follows:


3:45/4:40 or faster: Elite

4:30/5:35: Pro

5:15/6:30: Expert

6:15/7:30: Collegiate

7:15/8:30: Intermediate

8:15/9:30 +: Novice






Squat Mobility: 7/28/2017

TGIF and it’s time to SQUAT! Tempo Squats at the call of 3,2,1 to descent and 2 seconds in the hole are on the plate for Friday.

Looking for some new mobility to warm-up those squats?  Here are two drills for you; Thank the Russians and the Hawaiians for these!


3 Simple Tips to a Better Row: 7/27/2017

As simple as it looks, there IS important technique when it comes to rowing.  Our Bring a Friend for Free WOD will include rowing.  Don’t show them your bad form on the rower, instead watch this 5 minute video and figure out your technique now!

  1. The Drive: Drive with your legs then swing your hips open.  Do not bend those arms early because that is where your power will end!
  2. The Recovery: SLOW legs, give them a break and let them recover!
  3. The Catch: The most important part of the row, grabbing the tension of the fly wheel and turn on and go!