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802 CrossFit Blog

Open ReCap The Open has come to a close, and it’s time to SET NEW GOALS! We want to hear about these goals and help you achieve them. Please take a moment and fill out THIS FORM.  Free Trial Thursday Bench 5-5-3-3-1-1 If your goal is to become a stronger athlete, there is not denying...
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The Tall Clean Purpose:  The tall clean helps train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover. Lift Offs Purpose The clean lift-off strengthens the pull of the snatch from the floor and can help the lifter practice the proper position and...
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Hello Runners! On Saturday 3/30 and Tuesday 4/2, Keith will be away and Run Group will be independent for those that are interested in meeting.  This just means you will not have building access on Saturday and will not be led on Tuesday night.  We encourage you to meet up in his absence, but Run...
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The push press has tremendous utility in a multitude of senses and should definitely be a staple of any strength training program, says Greg Everett to Catalyst Athletics. The push press largely splits the difference and shares features of both the press and jerk. Interestingly though, the majority of people think of it more as...
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Tempo Training is Time Under Tension  Typically it is composed of  4 numbers… Each number representing the seconds it takes to go through that part of the movement. For example: 3-0-1-0 The first number (3) is the eccentric, or lowering, component of the lift. The second number (0) denotes any pause at the bottom of the...
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We wrap up one of the most exciting Open seasons to date tomorrow!  Please join us for an energy packed Friday Night Lights!  Feel free to bring something to sip on and cheers the end of a very successful 5 weeks.  Let’s bring the energy and see who will finish and who will get their...
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19.5 Our FINAL Friday Night Lights is coming! We want to close this Open Season out with a bang so be sure to join us! We will be celebrating the final WOD and closing with a big CHEERS so be sure to bring anything you want to sip on 🍻 and any snacks you want to share...
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I mean, I want to see this one in the Open…. Who else is with me?!
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The rest is the “easy” portion of this workout. Walking is ok. Concentrate on the 100M sprints..   RX 100m sprint, 400m run at easy pace 100m sprint, 600m run at easy pace 100m sprint, 800m run at easy pace 100m sprint 800m run at easy pace, 100m sprint, 600m run at easy pace, 100m...
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  Heavy days are important regardless of your training goal. And, heavy for you does NOT mean heavy for everyone. Heavy is a relative term and should be treated as such. Placing a “heavy” load, or burden, on our body forces adaptation and an increase in strength. And, strength is incredibly important even if you don’t...
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The Thruster has made an Open appearance year after year… Will we see them this year, or has that become too predictable?  It’s hard to say so we must give them one last go before 19.5 is announced on Thursday. Keys to a Powerful Thruster Stay Back. Often people perform thrusters and loose their balance because...
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View ALL work-out standards, tie break and Score Sheet Here *PLEASE DO NOT WAIT UNTIL LAST MINUTE TO ENTER YOUR SCORES* SEVERAL errors are being made when submitting scores and I can’t help you fix them if you enter them on Monday evening.  It’s a terrible thing if all that hard work would end up with...
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Recent Blog Posts

Dip, Drive, Catch: 4/24/19
April 23, 2019
Pulling Technique: 4/23/19
April 22, 2019
Running Endurance: 4/23 & 4/27
April 22, 2019
63 Challenge Participants: 4/22/19
April 21, 2019

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