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802 CrossFit Blog

PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH Use The Bar As a Lever and Develop Pre-Pull...
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PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH Free Trial Thursday Deficit Push-Ups Deficit Push-Ups means putting...
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  PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH The Snatch Balance The Snatch teaches us speed...
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PLEASE VOTE FOR US! We have been nominated to receive the award for BEST CROSSFIT and need your help to win! Voting takes less than 30 seconds to do and you just have to submit an email address to do so. VOTE HERE BEFORE JUNE 24TH Kip Your Dip This kip is very different than...
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Keith White will be out of town 6/11, 6/15 and 6/18.  We will have a Coach present on some days, but some runs may be considered independent.  So use your phone for the programming if a board is not available, and DON’T FORGET TO WARM-UP!  Warm-Up (All Levels) 400m easy jog (200m and back) 10...
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6 Weeks Later and it’s time to Re-Test See how cleaning things up, working out more and participating in Run Group has helped you!  Don’t forget to do your Re-Test the same exact way as you did your ‘test’.  Same distance, same level, same push-up height. Pause Squats Week 4 brings a new Pause cycle. ...
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The Jerk moves the barbell from the shoulders to a locked-arm position overhead in a single explosive movement. The barbell is driven off the shoulders with a violent dip-drive. In the split second that the upward drive of the hips and shoulders makes the barbell weightless, the athlete drives the body down with the arms until...
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The Kettlebell Farmer Carry Activates nearly every muscle group. The core braces and stabilizes the entire body. Grip strength in the hands, wrists and forearms is a necessity. The upper back works to keep the shoulders and chest from sagging. The legs obviously propel the walk, and the cardiovascular system is engaged throughout the entirety...
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Pack Your Long Socks/Guards if you want to Rope Climb! While many people know how to climb a rope, very few know how to come down the rope properly. This is a simple, effective way that you can use so no extra energy is wasted, and minimal rope burns occur.
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Choose Your Path We will be working through 3 strength progressions Tuesday.  You will choose 1 depending on your level. Option #1: Kipping Pull-Up Tap Swings 3 x 10 Single Leg Box Hollow to Arch Lat Pull (see video below) 3 x 5-8 reps Single Leg Box Hollow to Arch PLUS Pull-up OR Kipping Pull-Up...
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RX 600m fast 200 m easy 200 m fast rest 2 min X 5 No rest between intervals for all levels. Performance  600m fast 200 m easy 200 m fast rest 2 min X 4 Fitness  500m fast 200 m easy 200 m fast rest 2 min X 4
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Pause Squats Continued We are back at it with our Pause Squat Program on Monday.  Picking up where we left off 2 weeks ago, the program will continue at 85% of our Pause 1RM.  If you don’t remember what this number was, see the board below. IF YOU WERE NOT THERE when we found this...
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Recent Blog Posts

Bar Tension: 6/14/19
June 13, 2019
Free Trial Thursday: 6/13/19
June 12, 2019
The Snatch Balance: 6/12/19
June 11, 2019
Kip Your Dips: 6/11/19
June 10, 2019

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