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802 CrossFit Blog

Weekends over and we are back at it!  Week 2 of 11 Pause Squats resumes tomorrow. 5 seconds in the bottom, 15 seconds in the top 5 x 3 Max Along with squat mobilization, also look at front rack mobilization.  Remember back to what was firing up last week and take the time to mobilize...
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  Good luck to all our athletes today putting their fitness to the test! Tracy is tackling another obstacle filled mountain, Mary is hitting 100 on 100, Allie and Shelby are headed to NY for their first CF competition! Do what you do best ladies we will be cheering you on from the 802! ?
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The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the...
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The Thruster is a powerful movement that moves a weight through a large range of motion.  The Thruster simply combines a Front Squat with a Push Press. A few tips to perfect your thruster: Drive through your heels – as soon as you come onto your toes, you have nothing to push off against and...
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    And she’s off! Best of luck to Abbie Mae as she begins the next chapter of her life in Portland, Oregon! Timid, quiet and a girl who tried her best to blend in, Abbie joined 802CrossFit just over a year ago. A true testament to just what it is CrossFit will bring out...
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Tuesday brings Shoulder to Overhead work.  Just as it sounds, moving the bar from your shoulders up over your head in a tight, locked-out position.  STOH is a broad term referring to a Strict Press, Push Press or Jerk. We will be working on a Push Press, Split Jerk and a Push Jerk complex. The...
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Our next FREE CLASS is Monday 8/10 at 7:30pm!  Grab a friend and check things out for FREE as we begin our next 2 week Foundations program.  6 classes teaching the fundamental movements and beliefs of CrossFit as we learn about your goals as an athlete.  The first class is always free and gives you...
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For the next 11 weeks, MONDAY will be a very important strength training day.  We will be starting our Pause Squat Program to build STRENGTH in your squats. Pause Reps are the opposite of ballistic or plyometric training.  Rather than seeking to take advantage of increased nervous innervation or an increased function of the elastic...
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snatch noun Full Definition of SNATCH 1 a :  a brief period <caught snatches of sleep> b :  a brief, fragmentary, or hurried part :  bit <caught snatches of the conversation> 2 a :  a snatching at or of something b slang :  an act or instance of kidnapping 3 :  a lift in weight...
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To become the most efficient rowers we can be, we first looked at finding our most powerful damper setting.  Part II of perfecting our rowing technique involves the Sprint Start.  A critical rowing strategy, the Sprint Start gets the flywheel spinning as quickly as possible.  The Sprint Start is a 5 stroke sequence that is...
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  The mid-week DeadLift Being no more than picking a thing off the ground, the DeadLift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.  The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and...
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