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

802 CrossFit Blog

#1. Keep Your Heels Down That means putting some of your weight on your heels and the ball of your foot. This is done to engage the entire leg and not dominate to either the quads or hamstrings exclusively. This balance is critical to good indoor rowing and how to row well because 60% of...
Read More
Core Stability is the synchronous action of the abdominal muscles along with the muscles of the back, hip, pelvic girdle, diaphragm and surrounding fascia. When working together they keep the spine in a safe and stable position while we move. In order to recruit our core muscles prior to the squat the cue to “brace...
Read More
A fun repeat WOD coming atcha! Check your score.  Then beat it! March 2019
Read More
You will see a series of Shoulder to Overhead movements for our Wednesday Strength.  It will be a good time for those of you that thought you needed Jerk Work post 20.4 to get that in. Here are some Jerk Tips provided by Box Rox. 1. BODY POSITIONING When someone tries a split jerk for...
Read More
Because so many enjoyed the review of an old post in regards to the Deadlift Last week, I wanted to revisit a similar good one in regards to the Sumo stance. Have a look!  
Read More
Keith White and Allie will be out of town on Saturday.  We encourage you all to meet and run as you usually do, you just won’t have building or board access. Don’t forget reflective gear and headlamps for Tuesday night runs!  RX 1200m MOD/FAST 1000m MOD/FAST 800M MOD/FAST 600M MOD/FAST 400M MOD/FAST 1200m MOD/FAST Rest...
Read More
Veteran’s Day At 802CrossFit, we are lucky to have a large community of members who have served and continue to serve our Country. Not only on this day, but always, we THANK YOU, and all Veterans, for your sacrifice and service. Hero WOD CrossFit often pays tribute to fallen servicemen with a Hero work-out named...
Read More
Well, this is certainly interesting!!!  If you’ve never been here for a Muscle Up appearance in an Open WOD, get ready for some excitement! Our Final Friday Night Lights and Open WOD!  BRING THE NOISE!!! View Work-Out Description and Standards Here Strategy
Read More
Don’t miss the FINAL Open Announcement tonight at 8pm!  It’s our last Friday Night Lights so let’s make it our best yet!  We also have a special award to present between the 4:30/5:30 briefings.  Don’t miss it! Thursday brings a Bench Press/Push-Up little sweat session.  Nothing too crazy to gear you up for our prediction...
Read More
Deadlifts regularly feature in our program, from people who are just starting out to our most experienced athletes. The deadlift is a highly functional exercise with a lot of transference to daily tasks.  It is the most effective way to recruit and strengthen the muscles of the posterior chain and back. The fact that the...
Read More
It’s going to be dark on Tuesday.  Reflective gear and a headlamp are required for participation. RX 2 X 1600 M 70% 1:30 rest BT each 10 X 200 M 85%-90% :30 rest BT each If you cant maintain effort extend rest time :45. Performance 2 X 1600 M 70% 1:30 rest BT each 8...
Read More
Yet another good one from Burgener Strength as we head in to some Tuesday Snatch work. View this post on Instagram Turnover + PUNCH! A post shared by Sage Burgener (@sageburgener) on Oct 30, 2019 at 5:20pm PDT
Read More
1 2 3 114

Recent Blog Posts

4 Tips to a Better Row: 11/18/19
November 17, 2019
How to Breathe and Squat: 11/15/19
November 14, 2019
Free Trial Thursday: 11/14/19
November 13, 2019
Jerk Werk: 11/13/19
November 12, 2019

Like Us on Facebook