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802 CrossFit Blog

Monday we will be moving through 3 movements that will work on speed and comfort moving under the bar in the Snatch.  If you are new to this movement, or are developing the mobility to do so, you will be working with light weight, limiting your range of motion and depth of the squat. Drop...
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Sunday Open Gym is ON!  Our lot was plowed at 7am and Kristin will be there! Please check again for Monday morning updates.
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This WOD is a standout for so many.  If you did it, you remember it.  Guaranteed.  It is a fantastic WOD to get ready for this years Open.  Name of the game…. Don’t come out too Hot!  Let’s finish this week off with a bang!
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We’ve got a good one planned for this weeks Free Trial Thursday to include some brandy new kettlebells! One movement included…. The Kettlebell Swing CF Athlete Emily Bridgers shows efficiency tips for a faster swing.  Keep in mind this technique is not intended for beginners, but instead for those with more kettlebell experience.  
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One of the most common mistakes we see in the Snatch and Clean is an athlete allowing their hips to raise too soon off the floor…aka “the stripper pull”.  A stripper pull is usually a result of a weak legs and/or a  “grip and rip”  mentality on the first pull.  We must learn to be patient and...
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As we charge through these cold winter months, be sure to always check class cancelations for Run Group.  We decided 0 degrees (with wind chill taken into consideration) will be a typical indicator on whether or not we will be holding class. Any cancelations will be made to the Mind Body Schedule by Friday night...
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Often, we cycle through Complexes (cycling through variations of movement, with no pause or rest between reps) with a Barbell… Tuesday brings a Shoulder to Overhead (STOH) Complex using dumbbells. Strict Press, Push Press, Push and/or Split Jerk
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Pull The Tension Out of the Bar: You want to create a tremendous amount of tension using your lats. Grab the bar, and use the weight as a counterbalance to pull yourself into proper pulling position. You will use the bar to drive your chest up, and lower your hips into their optimal position.  A common mistake...
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It’s Open Season Prep Not sure what The Open is? Be sure to take a look at Mondays post because we are going to be talking a lot about it. We are finishing the week off with another Open WOD.  We did this one last year so take a glance and see if your name...
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Arm Angle: Put simply, the longer the lever arm, the less leverage you have, and the shorter the lever arm, the more leverage you have. When applying this to the push up, in order to maximize your ability to create force and get better leverage on each rep, keep your elbows closer to your body...
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Deadlift vs. Sumo Deadlift Looking at the deadlift from the ‘functional’, everyday side of things, when picking something up off the ground, our feet are generally wide and our hands/arms are in side of them, unlike the position of a conventional deadlift.   The definition of a sumo deadlift is a deadlift where the feet...
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Rope Climbs Rope Climbs are on the schedule for Tuesday.  Bring  a Tall Sock or your Shin Guard if you plan on climbing the ropes! Did You Know? Did you know you can see how many spaces are left Open in a class by clicking on the Class listed vs clicking the ‘book’ button??  This...
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