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802 CrossFit Blog

Warm up – running  Warm up – rowing  Run loop Row 100 M 10-TTL 10-TTL 10-TTH 10-TTH 10-Jumping jacks 10-Jumping jacks Run loop X 2 Row 200 M 10-heel walks 10-Forward lunges 10-toe walks 10-Reverse lunges 10-CWC 10-CWC 10-AS 10-AS 10-walking hammy stretch   Running  Rowing  Rowing Effort RX RX 7000 meters 3-2-1 go row...
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The Board If you have shoulder restrictions, you can do regular push-presses, pause FS, FS for part I.  The Mobility New Drills Here!  Please Watch Videos!  The Warm-Up The Strength Please use part II of the strength as a Monday shake-out. We are not looking for max loading.  The WOD The Finisher
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The Board 3 Stations, 9 minutes in each, 4 minutes to clean and transition to the next  The Mobility A few new mobility drills here… Take a look! Station #1 Big sets here!  10 reps will be exhausting! Think about that solid foundation. Draw that naval in at the top, take a breath of air,...
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What is The CrossFit Open? The CrossFit Open is a worldwide CrossFit Competition for ALL levels. The best of the best down to the newest members all complete the same work-out each week within their gym, or at home.  Why is it a big deal?  Because it brings our Community together like no other.  Spirits...
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Free Trial Classes Offered at 12:00, 4:30, 5:40 & 6:50pm. Advanced notice required. Please read Covid Procedures HERE and watch all videos below prior to class. The Board Those joining us for Free Trial Thursday will most likely be following the ‘Fitness’ or ‘Performance’ track The Warm-Up The Strength The WOD The Finisher Optional  
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Working in 3 Station Days this week so we are able to see as much time as possible on the pull-up bar before The CrossFit Open begins. The Board The Warm-Up All stations will do the same general warm-up with more station specific movement, depending on where you begin. Station #1 Working for the first...
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The Board The Warm-Up The Strength As always, you can sub cleans if you have shoulder issues. Your complex would be: 1 Clean+Hang Power Clean + 1 Hang Clean + 1 Clean The WOD If you are doing the fitness (or performance) category, don’t get hung up on Double Unders for too long.  Take a...
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Reminder: Row Endurance is only offered on Saturday.  Tuesday night will be outdoor run only. Running  Rowing  RX RX 5 X1000m 80% 5 X1000m 80% 1:30 rest B/T reps 1:30 rest B/T reps Performance  Performance  5 X 800m 80% 5 X 800m 80% 1:30 rest B/T reps 1:30 rest B/T reps Fitness Fitness 5X600m 80%...
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Squat Program We will be working in a Monday routine of Squatting until The Open begins on March 11th.  Not sure what The Open is? Have no fear, more information will follow soon! The Board The Warm-Up 6 minutes to warm-up.  All stations will do the same general warm-up followed by a few station specific...
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Row Group Don’t forget to sign in on Mind Body.  8:00-8:50am and 10:00-10:50am Best WOD of the Week AND Boss’s Birthday!!!! Could there be anything better?! The Board There will be a nice little surprise birthday twist wedged between WODs for you! The WOD  
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The Board The Warm-Up The Strength Be sure to clean your weights up as you work your way up back the ladder.  There will be little transition time between WOD and Strength to do so. Any extra time will be devoted to warming up the Power Clean. The WOD This WOD has 2 parts, with...
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