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

Fitness Friday: 10/16/20

No CrossFit Kids

No Kids classes this Saturday, 10/17

802 Halloween Bonfire

Saturday 10/24 5:00pm – Location: Keith White’s House

Squat Seminar

Steve, of Snow Beast Performance Physical Therapy, will be offering a Squat Mobility Work-Shop 10/24 at 12:00.  Details coming soon!


  1. If you are a new member or interested in a Free Trial Class, please  contact us by email (with received confirmation)  before your first class.
  2. Review all COVID-19 Policies and Procedures HERE. You can also WATCH THIS VIDEO .
  3. You will be required a COVID19 802 WAIVER before your first class.
  4. If you have recently traveled out of State, or came to Vermont from a different State. You must abide by self-quarantine guidelines FOUND HERE.
  5. If you have traveled, YOU MUST WAIT ONE WEEK before getting tested.


The Board

We did this strength in September on a Monday.  We wanted to re-test the strength again, but this time on a Friday (after you’ve had a good long week).  The goal is to try and match your weight from the first time we did it.  See the board below.

Weights Used 9/21/20

The Warm-Up

The Strength

Stay ACTIVE in the hole.  Keep those glutes firing, and squeeze your buns as you drive out of the hole.


The WOD will start with a row.  Your time cap on the row will be 3:00.  If you do not meet the given meters you are aiming for, you will get off the rower either way at the 3:00mark.  DON’T FORGET TO CLEAN the rower when you get off!

The Finisher

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