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802 CrossFit Blog

Gymnastics Progressions On Tuesday’s we will bring work focusing on gymnastic type movements: Strict Pull-Ups, Kipping, Ring Rows, Muscle-Ups, Handstand Push-Ups etc. It is important to review the blog each Tuesday, as we will be running different ‘strength’ elements depending on where you fall.  You must have an understanding before coming in. You need to...
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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-jumping AS 4- 50M  sprints-walk back Sprints = start slow and controlled-increase effort/speed   RX Performance  Fitness 200 M mod 200 M mod 200 M mod 100 M walk (sub 1 min) 100 M walk (sub 1...
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Columbus Day Schedule All classes are running according to schedule The Board The Mobility Low Back with Peanut McKenzie Press-Up The Warm-Up PVC Windmill Good Mornings (PVC) The Strength Just like we did last week with the deadlift, we are working on a S-L-O-W descent.  0:05 to get from the standing position down to the...
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The Board The Work-Out Athlete 1 will start doing Box Jumps, Kettlebell Swings, Kettlebell Power Cleans and Single Leg V-Ups.  While Athlete 2 does Wall Balls and goes for a run Athlete 1 will go through the 4 movements as many times as they can until Athlete 2 returns from the run. Athlete 2 will...
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Columbus Day Schedule All classes running according to regular schedule The Board The Mobility OH Foam Roll Banded Ankle Traction The Warm-Up Alternating Hip Opener Back Rack Press/Push Press Wall Slides The Strength We will be doing our Strength session from the Rig.  You will rack the bar and re-grip it between each movement. Overhead...
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Free Trial Thursday Attendees  Advanced notice required. Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter.  If the RED light is on, please remain outside.   Please take a look at the videos below. You may have questions, and that’s...
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The Board The Mobility Lat Foam Roll The Met-Con Your score for this work-out is the AMRAP portion at the end.  Choose a path that will get you there! Your Row must be complete in under 3:00.  If you chose a cal target that was too high, you must get off the rower regardless after...
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Gymnastics Progressions On Tuesday’s we will bring work focusing on gymnastic type movements: Strict Pull-Ups, Kipping, Ring Rows, Muscle-Ups, Handstand Push-Ups etc. It is important to review the blog each Tuesday, as we will be running different ‘strength’ elements depending on where you fall.  You must have an understanding before coming in. You need to...
Read More
The Board The Mobility Low Back with Peanut McKenzie Press-Up The Warm-Up PVC Windmill Good Mornings (PVC) The Strength The Met-Con For Time… You will be working a down ladder of Deadlifts and Kettlebell Swings.  The Run will remain constant throughout. This work-out will feel a lot different at the start then the finish… As...
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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-jumping AS 4- 50M hill/driveway sprints-walk back   RX Performance  Fitness 1×500 M easy 1×500 M easy 1×500 M easy 1 min rest 1 min rest 1 min rest 2×300 M fast 2×300 M fast 1×300 M...
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The Board The Work-Out One Athlete works, One Athlete rests.  Rx and Performance Athletes will be holding a Slam ball while they rest. The Row must be broke into increments – either 200m or 150m – depending on distance for that round You will then do 6 Rounds total (3 per person) then return to...
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The Board The Mobility OH Foam Roll Scapular Mobility (Foam Roll & Lax Smash) The Warm-Up Snatch Balance  The Strength We will be working the Overhead Squat from the floor, not the rig.  This means you will either Snatch the bar Overhead, or Clean it to your shoulders, pop it to the back rack, then...
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