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802 CrossFit Blog
The time has come!  Our Squat Program is coming to a close and it is time to re-test those numbers.  Not only will we be re-testing your 1RM, but we will also be re-testing CrossFits Baseline WOD.  We tested this WOD along with our 1RM before our squat program began on 7/31. Below: Your Board...
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Deadlift Program Week 14: Get ready for this one!!! We are nearing the end of this Program and things are getting turned up! 3 x 3 x 90% (3 sets, 3 reps at 90% of your 1 Rep Max) Extra Work: 3 Rounds Rx: 25 Bicycles (per), 20 Slams Performance: 20/15 Fitness: 15, 10 Flat...
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WHY Scale & WHEN to Scale: If we had to give you our best guess, we would say that Rx programming is written on the board for 10%  of the 802 population.  Now, take that number, look around the room and look at the numbers on the white board.  You know who that 10% is. ...
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Lengthy Post Alert, but something for everyone! Find what’s right for you and focus on that section of this blog BEFORE class on Wednesday.  We will be spending time working on pull-up and muscle up technique.  Technique work includes drill work.  Drill work does not include failing rep after rep, but breaking the movement down...
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The Kettlebell Clean Contrary to the belief of many beginners, the KB clean is not supposed to be a forearm-toughening exercise. When properly executed, it should land as light as a feather and cause no bruising or pain to either the forearm or shoulder. Make a permanent “note-to-self”: Sharp pain, consistent pain, or bruising usually...
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