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802 CrossFit Blog

Happy Holidays 802! We will be closed for Holiday break Friday 12/25 – Sunday 12/27 Looking for some at home WODs to do?? Check out THIS LIST of 280 Bodyweight WODs See you all Monday as we wrap up 2020
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Thursday Class Schedule: 5:30am, 6:40am, 8:00am, 12:00pm ONLY – all evening classes canceled The Board The Warm-Up Straightforward The Strength Heat 2 will start the WOD at the 5 minute mark.  Heat 2 may have more time to get another round of the strength in. The WOD We want you to ROW HARD and get...
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Holiday Schedule Wednesday 12/23 – No Kids Classes Thursday 12/24 – Last Class at Noon Friday 12/25 thru Sunday 12/27 Closed for Holiday Break The Board The Warm-Up Station #1 You will alternate between strict pull-ups and dumbbell rows.  Minute one you will do as many strict pull-ups as possible for the first 0:15.  Your...
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Holiday Schedule Wednesday 12/23 – No Kids Classes Thursday 12/24 – Last Class at Noon Friday 12/25 thru Sunday 12/27 Closed for Holiday Break The Board The Warm-Up The Strengthth You will complete all 3 sets of High Hang Power Cleans, then move to Hang Power Cleans.  You will then complete the strength with 2...
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Warm-Up Run loop 10-TTL 10-TTH 10-Jumping jacks Run loop X 2 10-heel walks 10-toe walks 10-CWC 10-AS 10-walking hammy stretch   RX Performance  Fitness  600m mod 600m mod 30 min run/walk 400m fast 400m fast 100m walk 100m walk 1:00 rest 1:00 rest X 5 X 4
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Holiday Schedule Wednesday 12/23 – No Kids Classes Thursday 12/24 – Last Class at Noon Friday 12/25 thru Sunday 12/27 Closed for Holiday Break Monday Station Training 9 minutes in each station – 4 minutes to clean/transition to the next The Warm-Up Each station will have the same general warm-up, and depending on where you...
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The Board The WOD This WOD is performed just as the song is sung…. 1 Clean 2 Burpees, 1 Clean 3 KBS, 2 Burpees, 1 Clean 4 Push-Ups, 3 KBS, 2 Burpees, 1 Clean 5 MB Toss, 4 Push-Ups, 3 KBS, 2 Burpees, 1 Clean You get the idea?? The Clean at the end will...
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The Board The Warm-Up The Strength Don’t Jerk the Thruster! Make sure you are able to drive up without re-dipping under the bar. The WOD The Finisher
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Free Trial Classes Offered at 12:00, 4:30, 5:40 & 6:50pm. Advanced notice required. Please read Covid Procedures HERE and watch all videos below prior to class. The Board Those joining us for Free Trial Thursday will most likely be following the ‘Fit’ track listed in the work-out The Warm-Up The Strength 1/2 the class will...
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The Board 3 Stations, 9 minutes of work, 4 minutes to transition Station #1 Handstand Push-Ups or Single Arm Dumbbell Press Remember… Handstand Push-Ups aren’t for everyone. Do not get inverted on the wall if you have no business doing so.  Handstand push-ups are not a functional movement, and it is more than okay if...
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The Board The Warm-Up Pretty straight forward…. start with a barbell for the DL and SDL and each time you go through add some weight. The Strength & WOD For further Deadlift instruction CLICK HERE, for further Sumo Deadlift Instruction CLICK HERE 3 Reps Deadlifts, directly into 3 Sumo Deadlifts.  Reset your grip and stance...
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RX Performance  Fitness  300m fast 300m fast 30 min run/walk 200m easy (recovery) 200m easy (recovery) 200m fast 200m fast 300m easy (recovery) 300m easy (recovery) Rest 60sec b/t sets. Rest 60sec b/t  sets. X 5 X 4
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