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For the past 10 weeks we have been working on complimenting our Pause Squat Monday work with Deadlift Friday work.  The trend has just one more week, so get it in while the gettin’ is good!  The Sumo Deadlift (no high pull) is a variation of the traditional Deadlift.  A Sumo Deadlift actually has more...
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Essex native and 2008 US Olympic Weightlifter, Carissa Gump hosted a 1.5 hour weightlifting seminar at 802CrossFit on Friday night. All proceeds from the event were given directly to the American Cancer Society.  Together 802CrossFit raised over $500 !  It was a great event for a great cause and we thank Carissa, Coach Pol and...
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Let this little guy be your inspiration tomorrow!  
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Week 10: 3 seconds in bottom, 10 seconds in top Max, then 83% 3×3 4 Rounds to find your 1 Rep Max to maintain a 3 second active hold in the hole and a 10 second hold at the top before racking your bar. Pause Reps are the opposite of ballistic or plyometric training.  Rather...
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