(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452


802 CrossFit Blog
The Board This WOD is demanding on the shoulders.  Be sure to get that mobility in and choose your weight wisely for the WOD!   The Mobility Lying Pec Minor Stretch The Warm-Up PVC T-Rotations PVC Windmills Down, Up Shoulder Tap The Strength To get the bar to your shoulders, you will do one SQUAT clean...
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The Board 9 minutes in each station – 4 minutes to transition to the next. You will do one warm-up depending on your start station.  Start stations will be assigned.   The Mobility Banded Hip Opener 3 Point Hip Opener The Warm-Up Monster Walk Banded Side Steps Air Ground to Overhead Station #1 We will be...
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The Board The WOD Both partners will start upstairs.  Athlete one will row 500 meters, get off the machine, clean it, then head downstairs.  Athlete 2 will then get on the rower and row 500m When A1 gets downstairs, they can jump right into the 6 rounds.  They don’t have to wait for A2 to...
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The Board The Mobility 4 Point Wrist Barbell Quad Roll Warm-Up We will go over all movements of the strength as a class so you are familiar with them before the strength begins. The Strength KEY WORDS High Hang means you only go down your leg 1/4 of the way. This position is important because...
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Free Trial Thursday  Offered at 12:00, 4:30, 5:40 & 6:50pm. Advanced notice required. Covid Protocol: How/When to Enter & Mask Usage VIEW VIDEO  What to Bring? A mask, a clean pair of shoes to change into at the door, a full water bottle The Board Free Trial folks, please take a look at the videos below....
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