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802 CrossFit Blog

WARM – UP Run loop 10-TTL 10-TTH 10-Jumping jacks 5-driveway hill sprints 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance Fitness 1600M – easy/mod 1200M – easy/mod 1000M – easy/mod 2:00 rest 2:00 rest 2:00 rest 4 X 400M MOD 4 X 400M MOD 4 X 400M MOD 2:00 rest 2:00 rest 2:00...
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Friendly Reminders (newsletter emailed Sunday, 11/28) Thanksgiving is behind us and we are now gearing up for more Holidays ahead.  As we do so, it is a great time to review some guidelines that are important to us.   PLEASE REMEMBER  Attending the gym with a cold, illness or stomach bug has never been okay. Covid...
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The Board The Details Choose your own adventure… What that means is you can do the given reps, in any order, broken up however you want.  Come up with a game plan depending on your strengths and weaknesses. Is the barbell heavy for you?  Divide those into smaller sets.  Do you get gassed easy?  Break...
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No Classes UPDATED! 5:30am or 6:40am ~ NO 5:40PM CLASS EITHER – 12:00 and 4:30pm are running according to schedule The Board The Mobility Low Back Mobility McKenzie Press-Up The Met-Con This work-out starts on the rower.  Pick a distance that you can get the first row done under the 3:00 time cap. After the...
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No Classes Happy Thanksgiving! At-Home WOD That big ol’ dinner will taste much better with a little bit of activity before or after your meal.  Gather your family and get this bodyweight WOD done.  Post your time/proof to our FaceBook Community page and enter to win one of our new tee-shirt designs when they arrive!
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Change of Shoes Winter weather is here.  Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival. Thanksgiving Schedule Changes No Kids Classes 11/24 or 11/27 No Adult Classes 11/25 – Join us for an at home WOD No 5:30am or 6:40am on Friday 11/26...
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Change of Shoes Winter weather is here.  Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival. Thanksgiving Schedule Changes No Kids Classes 11/24 or 11/27 No Adult Classes 11/25 – Join us for an at home WOD No 5:30am or 6:40am on Friday 11/26...
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Santa 5k Prep! WARM – UP  Run loop 10-TTL 10-TTH 10-Jumping jacks 5-driveway hill sprints 10-heel walks 10-toe walks 10-CWC 10-jumping AS   RX Performance Fitness 1600M – easy/mod 1200M – easy/mod 1000M – easy/mod 2:00 rest 2:00 rest 2:00 rest 2 X 800M MOD 2 X 800M MOD 2 X 800M MOD 2:00 rest...
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Change of Shoes Winter weather is here.  Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival. Thanksgiving Schedule Changes No Kids Classes 11/24 or 11/27 No Adult Classes 11/25 – Join us for an at home WOD No 5:30am or 6:40am on Friday 11/26...
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The Board *first round of warm-up is Air Strict Press ~ Air Squats The Details As Many Rounds as Possible in 24:00 At the 2:00 mark, and every 2:00 thereafter, stop where you are and perform Air Squats. Don’t forget where you left off, that is where you will pick back up.  Each time you...
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Clean Shoes Winter weather is here!  Whether it is snowing or not, please bring a clean, dry pair of shoes to change into UPON ENTERING. The Board It’s a REPEAT!  From start to finish, we are repeating a great WOD we did one year ago!  Check your time and try to beat it! The Mobility...
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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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