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802 CrossFit Blog
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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An easy one this week, same for all levels.  REMEMBER, it’s DARK, even at 4:30pm… Please wear bright, reflective gear and pack a headlamp for the season. Leave it in your car so you are ready for class or for running. Rx/Fitness/Performance 1min ON, 15sec easy jog, 1min rest 2min ON, 30sec easy jog, 1min...
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Squat Program: Week 14 8 x 2 x 60% (8 sets of 2 reps at 60% of your 1 rep max) 2 Fer 1’s Just when you think wall balls couldn’t get any spicier, we introduce to you the 2 for 1. Instead of twiddling your thumbs waiting to receive the ball while it is...
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Deadlift Week 13: 3 x 5 x 85% ( 3 sets, 5 reps at 85% of your 1 Rep Max) The KBS Do you understand the mechanics of the Kettlebell Swing? If not, I recommend getting familiar with major points of performance.  Why not learn how to make a movement easier?!  Take a look! (Yes,...
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