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802 CrossFit Blog

The Sumo Deadlift is much like a traditional Deadlift except for 2 variations… Stance and Grip.  Think Sumo…..  That is your stance, wide with feet at about a 45 degree angle.  Depending on mobility and height, this may vary slightly.  Grip is also more narrow than your traditional deadlift making it more of a functional...
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The Snatch Balance is an incredible movement for improving snatching performance.  The basic technique is relatively simple. After a quick dip and drive with the legs, drop and catch the barbell in a full overhead squat position. As you might guess, this movement is fantastic for athletes needing to build confidence and skill in the...
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Tuesday strength will be Every Minute on the Minute Pull-Up technique.  If you’ve got your pull-ups down, you’re working on your muscle-ups.  We will be spending just 10 minutes mobilizing so make sure to know what you are doing and start right up.  Before we begin technique work, we will be spending some time working...
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Super proud of these two ladies!  No easy task, Nicole conquers the 25k while her partner in crime, Shelby attacks the 50k up down and around the trails and elevation of Jay Peak! This was not your average leg race, but a challenge of the body and especially mind. Nicole, with many races under her...
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Happy Labor Day!  We didn’t want to interrupt our Pause Squat work even though today is a Holiday…  We would like to encourage most of you get this in on Monday especially those competing in the Vermonster and also because of our September 11th Hero WOD on Friday. Week 5: 7 seconds in bottom, 15...
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  We are only canceling 5:30am, 6:30pm and Foundations on Labor Day.  Come on in for Pause Squats Week 5!
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The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test.  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. There is no time limit for each lift or for the length of the session in which they are all...
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Put it all together and what do you get???  A whole lotta Thursday fun!  We will be staying busy tomorrow working many things into the day.  Don’t forget to bring your tube socks; rope burn will kill any party real quick!  Rest up, and we’ll see you there!
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By definition, a Snatch is an exercise where the bar is pulled from the floor to a locked-arms position in one continuous move. The bar does not stop on the way up, and there is no pressing out at the finish. The power snatch is one form of the lift, but the full squat snatch...
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It’s the first day of September!  Let’s get upside down and celebrate!  We have noticed a HUGE improvement since incorporating focused mobility into each class.  You all have been doing a great job mobilizing on your own and want to make sure we continue on this path.  Tomorrow we work on Hand Stand Push-Ups.  A...
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Week 4: Pause Squats resumes on Monday.  The progression is similar to last week except your weight for the 3×3 will be 83% instead of 80%.  You will have time to find your 1RM Front Squat with a 7 second hold at the bottom/15 second hold at the top.  Once your 1 Rep Max is...
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