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802 CrossFit Blog

Nutrition Challenge is Coming Our 2020 Nutrition Challenge will begin mid March. Details are in the finishing stages and information will be provided on our blog, on the mobility message board and on our FaceBook group page.  Please be on the look out! We have done MANY Nutrition Challenges, some of you have participated in...
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  Hatch Day 2 You saw that right…. We will be completing Hatch Week 8 Day 2 for our Friday Strength and do some DL accessory work as Extra Work instead.  See Romanian DL demos below the TTB video if you will be participating. Kipping Toes to Bar.   Be sure to…. Maintain an active hang...
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Free Trial Thursday Bring your friends!  They sign up, you safe 50% off your next membership renewal! Bench Program Week 8 By now you should be close to hitting your original 1RM during the ‘Heavy Single’ portion of Thursdays strength.  Remember, not all of you will be at this point, but if done on the...
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We are back, slightly bronzed and definitely missed you all!  We had an AWESOME time in Miami and we couldn’t be more proud of our Team!  What an experience, to say the least! Thank you all for your patience in adjusting to the schedule and making Keith and Jen’s debut Coaching a success! Regular Schedule...
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Reminder Last Day for Schedule Changes! Tuesday 2/25: NO 6:30pm  – Run Group Independent 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 as well as working...
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Reminder: Keith White will be coaching CrossFit classes on Tuesday, 2/25, therefore your run will be considered independent. RX 400m easy 400m fast :45 rest 100m sprint 1:00 rest X 5-4500M Performance 400m easy 400m fast :45 rest 100m sprint 1:00 rest X 4-3600M Fitness  400m easy 400m fast :45 rest 100m sprint 1:00 rest...
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Schedule Changes THIS WEEK Keith White and Jen DeMasi will be coaching classes in our absence until Wednesday.  Please note schedule changes. 2/24 Monday: No 8:00am – No 6:30pm 2/25 Tuesday: No 6:30pm – Run Group (Independent) Hatch Week 8 A little relief coming your way maxing out at 80% this week WEEK 8 Back...
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Reminder: Schedule Changes 2/20 Thursday: No 6:30pm 2/21 Friday: No 8:00am 2/22 Saturday: No Kids Classes – Run Group (Independent) 2/23 Sunday: No Open Gym 2/24 Monday: No 8:00am – No 6:30pm 2/25 Tuesday: No 6:30pm – Run Group (Independent) Tips of the Sumo Deadlift Bodyweight At Home Work-Out Done as a Super Set –...
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NO FREE TRIAL CLASSES Reminder, we will be out of town and Keith White & Jen DeMasi will be covering classes thru Tuesday.  To make this transition smooth, we will not be offering Free Trial Classes on Thursday 2/20. Schedule Changes 2/20 Thursday: No 6:30pm 2/21 Friday: No 8:00am 2/22 Saturday: No Kids Classes –...
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Schedule Changes THIS WEEK 2/20 Thursday: No 6:30pm 2/21 Friday: No 8:00am 2/22 Saturday: No Kids Classes – Run Group (Independent) 2/23 Sunday: No Open Gym 2/24 Monday: No 8:00am – No 6:30pm 2/25 Tuesday: No 6:30pm – Run Group (Independent) On The Rope If you would like to climb, please bring a long sock...
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Schedule Changes THIS WEEK 2/20 Thursday: No 6:30pm 2/21 Friday: No 8:00am 2/22 Saturday: No Kids Classes – Run Group (Independent) 2/23 Sunday: No Open Gym 2/24 Monday: No 8:00am – No 6:30pm 2/25 Tuesday: No 6:30pm – Run Group (Independent) Common Faults of the Jerk Repeat from February 2019 Many of you loved this...
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Reminder: We will be out of town on 2/22 & 2/25.  Keith White will be present for Run Group on both days, but because he is covering classes, the run will be considered independent.  You will have building access on both days. RX 500m easy 400m mod 1:00 rest 300m fast 1:30 rest X 5...
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