info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Free Trial Thursday 9/30/21

Free Trial Thursday Attendees

  •  Advanced notice required.
  • Please arrive a few minutes early to sign a waiver. You will see a GREEN light in the window when it is time to enter.  If the RED light is on, please remain outside.  
  • Please take a look at the videos below. You may have questions, and that’s ok! Don’t worry at all about the abbreviations below.  It will all make sense when you get here!  We will go over the movements again when you arrive. Each day our program Is scaled 3 different ways to accommodate many different levels.  Rx Is for advanced athletes, Performance Is a bit lighter and less dynamic, Fitness Is the lightest loading and a great place to start for most Free Trial participants.
  • PLEASE REVIEW THE VIDEOS BELOW.  While the class performs the bench press part of the day, the Coach will walk you through the work-out and other important information.

The Board

We are in the 9th week of our Bench Press Program.  Free Trial Thursday attendees, may or may not have time to jump in on the Bench.  Review the technique below just in case.

The Work-Out

15 minute AMRAP (As Many Rounds as Possible) with a Partner

Athlete 2 will get on the rower as soon as Athlete 1 is off.  Rowers will be shared, mats/stations will not.  If you prefer to have your own rower, we have plenty. Just let us know!

Bench Program

The Finisher

 

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