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.

Finding Your 1RM: 7/24/2017

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Often when finding your 1RM, athletes are either performing too many or too few reps leading up to their attempt at crushing their previous number.  So today, we look at tips on how to dial in appropriately. How many reps to do before going for that one big lift!

Keep in mind not every day is a 1RM day.  You could have had a stressful day at work, slept lousy the night before, or just haven’t been working on things enough lately. Don’t beat yourself up for not killing your number just because we decided its a 1RM test day.

Appropriate Rep Scheme Leading to 1RM: 


  • Warm-Up
  • 1×5 @ 50%
  • 1×3 @ 60%
  • 1×2 @ 70%
  • 1×1 @ 80%
  • 1×1 @ 90%
  • 1×1 @ 95
  • 1×1 @ 100%+ or new PR

Most Important Tip For The Max Lift:

Visualize – See yourself doing the rep. Visualize the motion before it happens. You may think this is silly, but ask any professional power lifter if they visualize before a lift. Most great athletes see themselves doing something before it happens.

Tempo Training: 7/21/2017

Tempo Training is Time Under Tension. 

We will work this training into our Friday Squat Session. There are many reasons to use tempo training. Here’s just a brief list:

  • Improved body awareness.
  • Improved control of lifts.
  • Development of connective tissue strength.
  • Improved stability.
  • Develop intermediate muscle fibers.
  • Develop work capacity.
  • Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.)

Use the technique in the video below to get yourself set up for SQUATS!  

Bring An Enemy For Free Day: 7/20/2017

Grinstead says our sales approach to Thursdays is all wrong so we are changing our tagline…. From now on Thursday will be Bring an Enemy to CrossFit for Free Day! So try that one out, and remember, if they sign up you save 50% (just go to a different class so you don’t have to see them).

Thursdays WOD includes DB Thrusters.  A movement that is even MORE miserable if you don’t do a few important things.  The Dumbbell will throw a bit of a different spin on them, but 2 cues that will help are below….

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  1. Stay Back. People perform thrusters and loose their balance because they are too forward. Stay back on the heels and keep the weight in close.  As you go into your thruster, think about sitting back and driving your chest up; this will help you keep you in a good position.
  2. Punch The Weight Up! You’ve got to be aggressive in your thruster. As you are driving up, punch the weight to the ceiling! Imagine gaining speed as you accelerate out of the hole with the peak speed being when you punch the bar overhead.