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802 CrossFit Blog

And Here We Have 16.3 Rx (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55 3 bar muscle-ups Tiebreak The...
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What do bench presses and pull-ups have in common? If you answered that they comprise the most basic upper-body movements for improving upper-body strength, then you’ve earned yourself a cookie.  Okay, maybe not a cookie…. While those exercises are staples in many strength programs, there’s one minor detail that many people neglect to consider: shoulder...
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Wednesday, we are continuing to divide classes depending on areas of skill work needed. Many of you have watched the Carol Paoli Pistol Progression Series but please review if you are not proficient.  Rx Athletes you will be lucky enough to be programmed a double WOD developing further strength in the pistol position.  Rx athletes can also...
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First Comes Strength, Then Comes a Lady… Any Guesses who the lovely lady of March will be??? Couple different strength progressions going on Tuesday depending on your CrossFit Level. Working through a dual strength progression, we will be working on Hand Stand Push-Up/HSW Strength to begin class as well as the DeadLift. Rx Athletes will...
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For those of you that remember, on the first Monday of the Month we are supposed to be doing our Monthly Girl WOD….  Change of plans though…  We will be rondevuing with one of the ladies on Tuesday and working with the Snatch Balance on Monday. The Snatch Balance Improves the strength of the torso,...
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Warm-up properly Get your entire core warm and ready, as it’s going to be needed for stability work. Hollow rocks, rowing, some light cleans and a few double-unders should definitely be on the docket. Make sure you do plenty of mobility work for your SHOULDERS and HIPS too. Break the Toes to Bar and Squat Cleans...
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Well here we go!  A chance to prove your strength, but you must work to show it off! Remember, you have until Monday 8pm to get your WOD in.  And Saturday is the day we all come together to do it! It’s going to be a good one to watch and I’m sure one we are...
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New Movement Alert! Man Makers…. With a nice little twist…  Don’t forget, 16.2 Announcement at 8pm!  games.crossfit.com  And for mobility, going back to some good Hip Mobility with Kelly Starrett.
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You’ve seen this before, but many of you are not incorporating the Sprint Start to your rowing technique.  We will be practicing this movement to get the fly wheel spinning resulting in a more efficient row.  Consider it your Tip of the Day!
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Don’t worry, we will not be seeing Fran tomorrow, however, you will be seeing the Thruster. If you are unfamiliar with the movement, take a look at the Points of Performance below.  Everyone please view the Mobility as well, ESPECIALLY those of you struggling with Thoracic Mobility (rounding of the upper back).  Take the time to mobilize...
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With many CrossFit movements, we stress the importance of maintaining a Neutral Spine. What does that mean and Why is it important?  Take a look as Jason Khalipa explains…. Monday we will be wrapping up 16.1 as well as working both the Snatch and Clean.  If you are working on 16.1, please view Saturdays Blog Post...
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First and foremost, this is a long workout, so stay calm early and don’t burn out within the first 5 (or even 10) minutes. Find an appropriate pace that allows you to move the fastest, but rest the least. Don’t get rattled by what the athletes around you are doing—only you know what you’re capable...
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