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802 CrossFit Blog

Free Trial Thursday Attendees  Advanced notice required. 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.   Please take a look at the videos below. You may have questions, and that’s...
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Gymnastics Work-Shop This will be the first seminar we will host.  Those that are not at the ‘advanced’ level, be on the look-out.  We will be hosting another focusing on strict pull-ups, kipping, and handstand push-ups in the future. The Board 8:00 in each station – 4:00 to transition to the next You will do...
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WARM – UP  Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance  Fitness 500m easy 500m easy 500m easy 400m mod 400m mod 400m mod 1:00 rest 1:00 rest 1:00 rest 300m fast 300m fast 300m fast 1:30 rest 1:30 rest 1:30 rest X...
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Gymnastics Work-Shop This will be the first seminar we will host.  Those that are not at the ‘advanced’ level, be on the look-out.  We will be hosting another focusing on strict pull-ups, kipping, and handstand push-ups in the future. The Board The Strength The Strength is a continuation of your warm-up. You will get as...
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The Board We have building on our Clean for the past several weeks. We have practiced under fatigue and getting comfortable with higher percentages.  We had plans to re-test our heavy clean on Monday 9/20, but decided to push it off one week so all the Vermonster competitors would be feeling fresh for the re-test. ...
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The Board Time for a little Saturday fun! No scores, just movement with a little push from some friends! Each station will have roughly 4 people.  You will cycle through the movements continuously for 3:00, then rotate to the next station in 1:15. Toes to Rings Surprisingly, once you get your rhythm, Toes to Rings...
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The Vermontster We have 20 802 members competing this weekend in Berlin at the Vermonster.  If you are looking for something to do, take a ride!  They would love to see you cheering them on! The Board The Mobility Prize Squat The Warm-Up Split Stance Squat The Strength Active Rest:Low Body Russian Twist The demonstration...
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Free Trial Thursday Attendees  Advanced notice required. 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.   Please take a look at the videos below. You may have questions, and that’s...
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The Board The Mobility Snow Angel (Foam Roll) Thread the Needle The Strength We will be doing a Shoulder to Overhead Build, to include some Back Rack Split Jerks.  The Back Rack Split Jerks will be with a fairly light weight to reenforce proper positioning of the split jerk. We tend to see a nice...
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The Board The Mobility Banded Hamstring The Warm-Up Lateral Lunges Scorpions The Strength Working to a heavy single for the day.  If you are new to CrossFit, perhaps working on 3 good reps instead of singles is a good idea! Your score for the strength will be the weight for all 4 singles added together...
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WARM – UP  Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance  Fitness 3 X 600m MOD 3 X 500m MOD 3 X 400m MOD 3 X 200m EASY 3 X 200m EASY 3 X 200m EASY 3 X 500m MOD 3 X 400m...
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The Board The Strength The Strength is a lead-in to the Met-Con. Shoot to maintain a 2:00 loop.  This will keep your sets on track, and give you 2:00 before the work begins.   Regardless, the Metcon will begin 14:00 after the start of the class. Use the ‘strength’ to help you decided your run distance...
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