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802 CrossFit Blog

Our Running Endurance class meets both Tuesday and Saturday and is a great way to build that Cardio Engine! RX 300m fast 200m easy (recovery) 200m fast 300m easy (recovery) Rest 60sec b/t sets. X 6 Performance 300m fast 200m easy (recovery) 200m fast 300m easy (recovery) Rest 60sec b/t  sets. X 5 Fitness 300m...
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Jerk Balances are a great warm-up to get your ready for the complete lift. We will begin our Tuesday Strength session with them before going into the Split Jerk (unless you are brand new to CF, you will be doing Push Jerks). Execution Step about a foot-length back with the front foot into a partial...
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Pause Squat Week 8 Using the Pause 1RM we found last week (see board below) we will take 83% of that weight and perform 3 sets of 3 reps with a :03 Pause at the bottom and a 0:10 Pause at the Top.  Our back squats will then resume moving up to 75% of our...
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Often in the SNATCH we see a horizontal hip thrust (like that of a Kettlebell Swing) sending the bar out in front of us before going up.  This is not the line of action we want. By keeping our shoulders over the bar as long as possible, bringing the bar to our pockets and then...
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We will be closed all day on July 4th, resuming all classes as usual on Friday, July 5th.
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Wednesday July 3rd NO 6:30PM Class, NO Foundations, NO CrossFit Kids 4-8yrs Thursday July 4th NO CLASSES Hero WOD Join us Wednesday for our Independence Day Hero WOD before you enjoy the Holiday festivities.  Celebrate our Independence with an appreciation for all of those that have given their all for our freedom.  This year, we...
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We are doing Hill sprints for Running Endurance this week.  Rx/Per  will be to and from the hill just beyond Green Mountain Coffee Roasters. Fitness… you will park in the lot at Green Mountain and then run to the hill for warm-up and cool down.  Some may not know where this is… don’t worry, we...
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  Wednesday July 3rd NO 6:30PM Class, NO Foundations, NO CrossFit Kids 4-8yrs Thursday July 4th NO CLASSES Tips for a More Efficient Press The press is the oldest barbell exercise in the gym. As with many old things, its value often goes under-appreciated. Pressing a bar overhead develops an immense amount of core strength...
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Wednesday July 3rd NO 6:30PM Class, NO Foundations, NO CrossFit Kids 4-8yrs Thursday July 4th NO CLASSES Monday: NEW Pause Set Week 7 brings us to a :03 Pause at the bottom and a :10 Pause at the top… The same Pause we have been doing for our Back Squat Program! As always, you will...
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Float the KettleBell Learning proper Kettlebell technique means understanding how the KB floats up through a powerful hip drive and back down with minimal effort as your body counterbalances the weight. Take a look as our favorite (or most awkward) kettlebell guy, Jeff Martone, shows us how it’s done.  As Jeff explains, nailing proper technique...
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WHAT IS A CLUSTER? A clean + a thruster EVER. SINGLE. REP. Wednesday we will be working through a Clean Complex to include: High Hang (1/4 way down thigh) – Hang (bar no lower than knees) and a Full Clean from the ground. Our WOD will include the Cluster.  Get to know it, and practice...
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