info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

802 CrossFit Blog

Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective assistance exercises you can do to increase your squat, bench press and deadlift. Keep your back neutral throughout the movement. Don’t...
Read More
Many remember The CrossFit Open in March and the Strict Handstand Push-ups that came along with it.  With the Open approaching yet again, we will be working Strict Handstand Push-ups in anticipation of getting inverted once again this coming October. Here’s some tips on how to improve your Strict Handstand Push-Up…
Read More
Do you ever think about your elbows when you’re squatting? How to place them? What’s their role? How could they “help” or even “hinder” your squats?⁣ ⁣ Well, when you keep your elbows down, the bar’s load remains evenly distributed perpendicularly on your body, down to your mid feet, placing most of the stress on...
Read More
We are doing Hill sprints for Running Endruance this week.  Rx/Performance Folks will be running to and from the hill just beyond Green Mountain Coffee Roasters.  Fitness Level Runners,  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...
Read More
Monday: 8:00am and 9:00am only You can expect a Saturday style Partner Grind.  Please make sure to adjust your reservation well in advance (at least 90- minutes) if you need to.  These classes will be filling up, and partnered up in advance!  Thank you!
Read More
PLEASE NOTE: Monday, 9/2 we will be only running a 8:00 and 9:00am class.  Please sign-in ASAP if you know you would like to attend!   Happy Birthday Coach Back in 2014 Tarken put this WOD together to do on his birthday.  Back then, we were small enough where members would submit requests of WODs to...
Read More
PLEASE NOTE: Monday, 9/2 we will be only running a 8:00 and 9:00am class.  Please sign-in ASAP if you know you would like to attend!   *For those of you that know ‘Tarken’s Birthday WOD’, we will be doing that WOD on Friday instead of Thursday (his actual Birthday) this year 🙂 Bench Press Tips Pull...
Read More
PLEASE NOTE: Monday, 9/2 we will be only running a 8:00 and 9:00am class.  Please sign-in ASAP if you know you would like to attend!   HSPU and Strict Press When executing the Handstand Push-Up (Strict, Kipping, or Deficit), it is important we think about this movement just like we do a Strict Press (with a...
Read More
Keith will be out of town on 8/27 so be sure to warm-up before jumping in to this program.   ***NO VEST FOR ANY RUNNERS*** Warm-Up (All Levels) 400m easy jog (200m and back) 10 Toe Touches High with swing back (total) 10 Toe Touches Low (total) 20 Ankle Rotations (total) 200m easy jog (100m and...
Read More
We will be climbing the ropes on Tuesday so bring your long socks if you want in.  Remember, the new ropes are pretty aggressive, so you cannot climb unless you have a long sock or a shin guard. There are a few videos below for beginners on the kipping pull-up and rope climb technique.  If...
Read More
What are you Thinking About when the bar gets to the Hang Position? We will be kicking the week off with a 4 Part Complex.  You will be cycling through each movement without setting the bar down between reps.  The complex will include: 2 Hang Power Cleans (bar descends no lower than knees, caught above...
Read More
Wodapalooza is a fitness competition hosted in BayFront Park, Miami each February. The fittest men and women from all over the world come to compete for big money and to earn their spot at the CrossFit Games.  The cool thing is, there are even some spots for more ‘regular joes’ as well.  Right now, the...
Read More
1 2 3 4 110

Recent Blog Posts

Test and ReTest: 9/18/19
September 17, 2019
Running Endurance 9/17 & 9/21
September 17, 2019
Pulling Technique: 9/17/19
September 16, 2019
Tension in Toes to Bar: 9/16/19
September 15, 2019

Like Us on Facebook