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802 CrossFit Blog

Spots Available This is an extremely valuable seminar for so many of our mommas, mommas to be, and all female athletes.  Don’t miss it! Save the Date Friday, July 9th at 5:40pm – Running Clinic with Kim Lord and Keith White Saturday, July 17th at 12:00pm – 802 CrossFit 8th Anniversary Party Friday, July 23rd...
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Spots Available This is an extremely valuable seminar for so many of our mommas, mommas to be, and all female athletes.  Don’t miss it! Save the Date Friday, July 9th at 5:40pm – Running Clinic with Kim Lord and Keith White Prevent running related pain, discomfort and frustration by learning about proper form, function and...
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WARM – UP  Run loop 10-TTL 10-TTH 10-Jumping jacks 400M X 2 1:00  rest – 75% 10-CWC 10-jumping AS 200M X 2  :45 rest – 75% Walking hammy stretch ( 5 each side)   RX Performance  Fitness :45 sec rest between each 12 X 200 10 X 200 8 X 200 90%-95% effort.
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The Board The Mobility Prize Squat Lying T-Spine The Warm-Up Muscle Clean (PVC) The Strength We want you to choose a weight you can  cycle through this complex in 0:45 or less, with good form. If you are new to CF, choose the ‘Fit’ track for your strength so you don’t become overwhelmed with the...
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The Board You’re going to have fun with this one!  The pace is fast from start to finish! The WOD Similar to a few weeks ago, we will tackle the run in parts…. Athlete 1 will run, while Athlete 2 rests.  The work will be divided as stated for each round.  Notice the run distance...
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The Board The Mobility IT Foam Roll Glute Foam Roll The Warm-Up Good Mornings (PVC) The Strength Deadlift Sumo Deadlift The WOD At 3-2-1 go, perform Tuck-Ups, go for a run, then do your Kettlebell swings and Air Squats.  You will perform Tuck-Ups/Run between every set of KBS & AS thereafter.  This WOD ends with...
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Free Trial Thursday Attendees  Advanced notice required. Covid Protocol: Per State guidelines, we have lifted all Covid-19 restrictions.  That being said, if you feel comfortable wearing a mask and keeping your distance, it is more than welcomed to do so! What to Bring? A mask (if desired) and a  water bottle. Please arrive a few minutes...
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Reeeeeepeat! Pulled this one out of the arsenal from last year.  We are going for a start to finish repeat because both were so good.  Check out your WOD scores below and try and beat your numbers! The Board  The Warm-Up Be sure to treat this as a warm-up.  If you need to limit your...
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The Board You will be counting total reps for all stations as your score.  You will spend 4 rounds in one station before switching to the next set of movements. You will go through the list 1 time. The Mobility 3 Point Hip Opener T-Spine Wall Extension Station 1 Remember, our upper body should be...
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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 4 X 500 M 3 X 500 M 4 X 300 M 3 rounds 3 rounds 3 rounds 1:00 rest b/t reps 1:00 rest b/t reps 1:00 rest b/t reps 2:00...
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The Board The Mobility 4 Point Wrist PVC Front Rack Stretch The Warm-Up Muscle Clean (PVC) The Strength Pulls are a fantastic drill emphasizing full hip extension in both the clean and snatch, before bending our arms to get underneath.  We will begin our day with different variation of clean pulls and complete the day...
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The Board The WOD Hang Power Snatch JC = The Jon Cullen – you can thank him next time you see him – coaches demo on Saturday Sumo Deadlift High Pull High Hang Power Clean Shoulder to Overhead gives the option to PP or PJ. Push-Press Push-Jerks
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