802 CrossFit

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






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!

Core Strength: 7/26/2017

Keep Your Core Tight

Core strength is of paramount importance if you want to Press big. The core has two major tasks. It prevents unnecessary movement and it transfers force between the upper and lower body. To prevent injury and push more weight, activate the core every time you touch a barbell.

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Stabilizing Techniques

The most common techniques to stabilize the spine for preventing injuries and achieving greater levels of strength and performance are hollowing and bracing. Hollowing is derived from drawing in, and is performed by trying to draw your belly button in to your spine. Abdominal bracing, on the other hand, involves contracting both your anterior abdominal musculature and your low back muscles at the same time and bracing, like you were about to get hit in the stomach.

Before you tune out and write this off as mumbo jumbo, pay attention – proper spine (core) stabilization coupled with breathing techniques can actually help you lift more weight and improve performance. It’s what separates the guys/gals who are pretty strong from the ones who are freakishly big and strong.