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802 CrossFit Blog

Independent WARM – UP Run 200M (out & back) 10-TTL 10-TTH 10-Jumping jacks 10- reverse lunges-reach up-heel out 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance Fitness 400m 85% 400m 85% 400m MOD 70% :60 rest :60 rest :60 rest 100m sprint (95%) 100m sprint (95%) 100m MOD/SPRINT (85%) 2:00 rest 2:00 rest...
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Anniversary Party Details All this talk about floats and you don’t know what’s going on?  The details arrived in THIS EMAIL Memorial Day Sale The Board The Mobility Lying Pec Minor 1/2 Kneeling Groin Stretch The Warm-Up Corkscrews Scapular Pull-Ups Ring Rows Tap Swings The Met-Con Choose Your Own Adventure means you can divide up...
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Anniversary Party Details All this talk about floats and you don’t know what’s going on?  The details arrived in THIS EMAIL Memorial Day Sale The Board The Details Reps stated are total. They do not need to be an even 50/50 split.  If one person is better at something, let them do more! Both athletes...
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Anniversary Party Details All this talk about floats and you don’t know what’s going on?  The details arrived in THIS EMAIL Memorial Day Sale The Board The Mobility 1/2 Kneeling Groin Stretch The Warm-Up Monster Walk Banded Side Steps The Strength Focus here is a 2-3 second descent followed by speed and power out of...
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Free Trial Thursday Offered at 12:00, 4:30, 5:40 and 6:50pm. Email or phone contact is required prior to visit. Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter.  If the RED light is on, please remain outside, as this...
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Anniversary Party Details We sent THIS EMAIL out on Tuesday.  Did you check out the details yet? We Need Your Vote! The BEST OF… Seven Daysies awards are back!  We have won the award for Best CrossFit Studio each year it was offered and we’d like to keep our streak alive with your help! Step...
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We Need Your Vote! The BEST OF… Seven Daysies awards are back!  We have won the award for Best CrossFit Studio each year it was offered and we’d like to keep our streak alive with your help! Step 1 puts us on the ballot. This phase runs May 16-29. If you could please take a...
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Newsletter Lots of information landed in your inboxes Tuesday night.  Please make sure to read the details. VIEW HERE The Board If you don’t have a vest, DON’T WORRY!!!!!! This WOD (and Murph) will be just as much of a challenge without one.  Do not feel like you have to go out and buy a vest. ...
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Newsletter Lots of information landed in your inboxes Tuesday night.  Please make sure to read the details. VIEW HERE The Board You’re going to have fun with this one!  The pace is fast from start to finish! The Met-Con You will tackle all runs in parts… For example Rx=600m A1 Runs 150m while A2 Rests...
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For the most part, run group is done independently, meaning a Coach Keith White is not present at all times.  We do have a group of runners that like to get this done together on Tuesday at 5:40pm. WARM – UP Run 200M (out & back) 10-TTL 10-TTH 10-Jumping jacks 10- reverse lunges-reach up-heel out...
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Newsletter Lots of information landed in your inboxes Tuesday night.  Please make sure to read the details. VIEW HERE The Board The Mobility Knee to Post OH Foam Roll The Warm-Up Back Rack Press Strength This is a great build to work toward a heavier Snatch. Snatch be sure to BUILD toward 80% here. You...
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Free Trial Thursday Offered at 12:00, 4:30, 5:40 and 6:50pm. Email or phone contact is required prior to visit. Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter.  If the RED light is on, please remain outside, as this...
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