info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

802 CrossFit Blog

View this post on Instagram What do you think about on the jerk? I‚Äôd recommend focusing on the big muscle groups to generate the power (quads and glutes) rather than the arms ūüėČ A post shared by Olympic Weightlifting Coach (@michaelabreeze) on Apr 23, 2019 at 12:39am PDT
Read More
Kipping Pull-Up Progression Building shoulder strength through the dynamic movement of the kip. We will be using the box to assist us.¬† These drills are for those that do not have Kipping Pull-Ups, or may be just getting them down. View this post on Instagram |TEACHING the KIP-IN SEQUENCE| . ūüďĆI teach each position scaled...
Read More
RX Performance  Fitness  1200M 1200M 1200M Walk-run if needed rest 1:30 rest 1:30 rest 1:30 800M 800M 800M rest 1:30 rest 1:30 rest 1:30 400M 400M 400M rest 1:00 rest 1:00 rest 1:00 200M 200M 200M rest 2:00 rest 2:00 rest 2:00 X 4 X 3 X 2 10,400 M 7,800 M 5,200 M Speed...
Read More
We’ve Got 63 On Board! Fitness and Nutrition Challenge 2019 begins April 29th! If you signed up, please check your INBOX so I know you are on the email list. Tempo Squats Resume 3-0-1-0 3 seconds to descend 0 seconds in the hole 1 second to get up 0 seconds at the top Extra Work:...
Read More
Saturday 4/20: No Kids Classes – Adult Classes Running According to Schedule Sunday 4/21: No Open Gym
Read More
7 Things To Improve Your Clean By Sage Burgener #1: Discontinue your day job at the strip club. (Shoulders, hips, and bar move up together off the ground–no stripper butts). #2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground, or you WILL pull with...
Read More
Nutrition Challenge Meal Trays Are Here! The meal trays are designed to help you balance your food intake.¬† Each meal you have should include LOTS of Veggies, some Protein and some Carbohydrates.¬† If filled correctly, overflowing with veggies, you shouldn’t have the need to snack between meals.¬† Do you get points deducted if you do...
Read More
4 More Days to Sign-Up I’m not going to win the CrossFit Open so I’m not going to do it… I can’t lift 300lbs so I’m not going to lift barbells…. I’m not going to win the Boston Marathon so I’m never going to run… Sounds Ridiculous Right?! Well so do the excuses we hear...
Read More
4 More Days to Sign-Up I’m not going to win the CrossFit Open so I’m not going to do it… I can’t lift 300lbs so I’m not going to lift barbells…. I’m not going to win the Boston Marathon so I’m never going to run… Sounds Ridiculous Right?! Well so do the excuses we hear...
Read More
RX Performance  Fitness 1000m easy 800m easy 600m easy 1000m mod 800m mod 600m mod rest 1:00 rest 1:00 rest 1:00 800m easy 600m easy 500m easy 800m mod 600m mod 500 mod rest 1:00 rest 1:00 rest 1:00 600m easy 400m easy 400m easy 600m mod 400m mod 400m mod rest 1:00 rest 1:00...
Read More
Why Join The Nutrition Challenge Because we can ALL do a little better. Because it brings our community together. Because it will push you to work a little harder. Because an entire gym will have your back. Because it takes less than 30 seconds to sign-up SIGN-UP HERE BEFORE 4/19 Tempo Squats Resume 3-0-1-0 3...
Read More
The Pause, or Segmented Clean is performed identically to the Clean, with the exception that there are one or more pauses included during the pull. Begin the lift as you would a clean, and when you reach the first prescribed pause height, hold that position for the prescribed time (usually 2-3 seconds). After the pause,...
Read More
1 2 3 101

Recent Blog Posts

Dip, Drive, Catch: 4/24/19
April 23, 2019
Pulling Technique: 4/23/19
April 22, 2019
Running Endurance: 4/23 & 4/27
April 22, 2019
63 Challenge Participants: 4/22/19
April 21, 2019

Like Us on Facebook