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802 CrossFit Blog

No Free Trial This Week! Never mind what the videos below say… we will not be holding our Free Trial classes this week on 4/15. Please tell your friends we will be back on schedule next Thursday 4/22, but our next Foundations begins on 4/19. The Board The Warm-Up The Strength The WOD The Finisher
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The Board The Mobility Banded Hamstring The Warm-Up The Strength Tempo Deadlifts with a 0:03 descent.  Remember, your count is slow… one thousand one, one thousand two, one thousand three.  When we slow our deadlifts down, we have to be even more aware our form and keeping that back flat through our lift. The WOD...
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The Board The Mobility Doorway Stretch World’s Greatest Stretch The Warm-Up Corkscrews Station #1 Bench Remember, no collars when we bench. TIPS Think about creating tension on the bar as you lift.  When the bar comes down, think about bending the two ends up to the ceiling.  When it goes up, think about the ends...
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Warm up – running Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-AS   RX Performance Fitness 3 min mod 3 min mod 30 min run/walk 3 min easy/walk 3 min easy/walk X 4 X 3 2 min mod/fast 2 min mod/fast 2 min easy/walk 2 min easy/walk...
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The Board The Mobility Low Back Scorpions The Warm-Up Muscle Clean Good Mornings The Strength We are building to a heavy single (except new CrossFitters).  The high hang and hang will help prep you and build the weight on the bar before taking it to the floor. Don’t forget that active rest!  You will thank...
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The Board The Mobility Snow Angel on Foam Roller Lying T-Spine The Warm-Up Most movements on your list are straightforward… we will go through a Coach led piece covering all movements of the strength before jumping in to it. Good Morning The Strength KEY WORDS High Hang means you only go down your leg 1/4...
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Free Trial Thursday  Offered at 12:00, 4:30, 5:40 & 6:50pm. Advanced notice required. Covid Protocol: How/When to Enter & Mask Usage VIEW VIDEO  What to Bring? A mask, a clean pair of shoes to change into at the door, a full water bottle The Board Free Trial folks, please take a look at the videos below....
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The Board This WOD has been updated to be a Row OR Run!   Who doesn’t love a good long Chipper!?! Move your way down the list completing each movement before moving to the next. The Mobility McKenzie Press-Up The Warm-Up The first 2 times through you will use the plate you are going to put...
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Keith White is back and The Open is over, which means Run Group is BACK ON TRACK! Warm up – running Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-AS   RX Performance Fitness 300M fast 300M fast 30 min walk/run 150M easy 150M easy 1 min rest...
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The Board This WOD is demanding on the shoulders.  Be sure to get that mobility in and choose your weight wisely for the WOD!   The Mobility Lying Pec Minor Stretch The Warm-Up PVC T-Rotations PVC Windmills Down, Up Shoulder Tap The Strength To get the bar to your shoulders, you will do one SQUAT clean...
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The Board 9 minutes in each station – 4 minutes to transition to the next. You will do one warm-up depending on your start station.  Start stations will be assigned.   The Mobility Banded Hip Opener 3 Point Hip Opener The Warm-Up Monster Walk Banded Side Steps Air Ground to Overhead Station #1 We will be...
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