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802 CrossFit Blog

The CrossFit Open Begins this week!  If you don’t know the details, everything you need to know is on the WOD board!  Please read! Movements For All Banded Lat Pull-down ▶️ Supermen ▶️ Scapular Pull-up  ▶️ All the movement is in the shoulders.  Nothing in arms or biceps. Kipping Pull-Up Tap Swings ▶️ Remember that hollow body position and...
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  Rose are Red, Violets are Blue, Who Needs a Valentine, we’ve got You!  You can even bring your significant other along with you for Free Trial Thursday!  Does it get any better than that?! PERFECT LUNGE EXECUTION Keep your spine erect with no wavering forward, backward, or side to side. If you’re traveling in...
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It’s as easy as…..Kick, Swoop, SQUEEZE Well, maybe not that easy, but change your direction of thought.  Rope Climbs are NOT all pulling, there is quite a bit of squatting occurring here, and being aware of that may just help you out!
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Don’t forget to check for weather notifications and class cancelations as we move through these winter months.  Class will be canceled if too cold or too icy/snowy. RX 400m fast 800m easy 400 fast Rest 1:30 300m fast 600m easy 300m fast Rest 1:30 200m fast 400m easy 200m fast Rest 2:00 REPEAT !! Performance ...
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Why is breath is so important when you Jerk?  Well, if done at the wrong time, it will disconnect you from the bar, resulting in a loss of power.  Have a look! *Please note: Instagram videos are clipped short so you must scroll right to view each video. VIEW VIDEO HERE Extra Work: The Pallof...
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You can’t have a good Snatch if you have a bad start position.  Sometimes it is a great idea to review the basics no matter how experienced you are.  CrossFit Invictus examines the start position of the Snatch and the importance of each.  Do you hit each of these key points before hitting the lift?...
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At the bottom of the pushup, you want to strive to have your elbows stacked directly over the wrists. Different limb lengths and body types can make it difficult to attain this position, and it doesn’t have to be a perfect right angle but the more you can *strive* to stack your elbows over your...
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When deadlifting, too many people simply bend down, grab the bar and rip it up off the floor. That’s a big mistake. After you’ve grabbed the bar properly, use it as a lever to pull the rest of your body into proper position. At first you will notice some slack. Pull the slack out of...
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Remember to keep an eye on the weather. Once we reach that 0 degree mark, we factor in the wind chill and will make the call on whether or not we will be holding run group.  Cancelations will always be shown on Mind Body. Warm-Up (All Levels) 400m easy jog (200m and back) 10 Toe...
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Handstand Push-Ups build strength in the prime movers (chest, shoulders and triceps), improve balance, and condition the core. Although they are not advised for beginners, they can be modified to suit the needs of less experienced athletes. With the CrossFit Open fast approaching, we will be addressing Handstand Push-Up Technique on Tuesday.  If this is...
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Recent Blog Posts

Pulling Strength: 2/18/19
February 17, 2019
Open Prep: 2/15/19
February 14, 2019
We’ve Got Your Valentine: 2/14/19
February 13, 2019
Squeeze the Rope: 2/13/19
February 12, 2019

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