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

Tuesday 1/4/22

Red Hoodie Re-Order

We will be placing a re-order for red hoodies.  Unfortunately, Born Primitive has discontinued the Red Color from their line-up, and we are no longer able to get Medium or X-Large.  As far as sizing goes… many males decided to size up, while many females decided to size down.  They stretch, so they are forgiving if you decide to stick with your true size. We are also able to get the gray color too. TO ORDER, PLEASE SEND AN EMAIL TO INFO@802CROSSFIT.COM BY FRIDAY 1/7

January Row Challenge

What is the Concept2 Virtual Challenge?! Throughout the year, Concept2 hosts a variety of individual and team challenges that seek to motivate and challenge us by utilizing their equipment: The Bike Erg, The Ski Erg, and the Rower. The annual Concept2 Virtual Team Challenge is here!

From January 1st through 31st, teams from all over the world erg AMMAP (as many meters as possible) to see who can do the most. 802 CrossFit has participated the last 5 years

Sign-ups are live, and you can do so and learn more about this challenge (and other Concept2 challenges) by visiting

The Board

The goal with today’s program is to practice what we have been doing on Tuesdays under fatigue. Namely for Station #2 and #3.  We don’t want you to be hung up on score, we want your focus to be QUALITY.  We will not be taking a score on Station #1 or #3.


The Mobility

Scapular Mobility (Foam Roll & Lax Smash)

The Warm-Up

Down Dog Push Back

Tap Swings & Tap Swing Pulls

Station #1

Dumbbell Row

Dumbbell Shoulder to Overhead (Strict Press, Push Press, or Push Jerk)

Row for 0:30

Station #2

As Many Handstand Push-Ups As Possible

Every 2:00 the clock will beep.  You will do AMSU, Burpees, then with any time remaining of the 2:00, you will do as many HSPU as possible.

Station #3

Again, looking for QUALITY of movement.  ESPECIALLY doing kipping pull-ups.  We want you to try and stay tight.  Toes pointed, tight hollow/arch.  Pick a rep range that will hold you to the expectations.

The video below demonstrates 2 very important points that we often see go wrong in the KPU.

  1. When your chin is over the bar, you must be in the hollow.
  2. Push away from the bar into your next rep.

The Finisher



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