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

Wednesday 10/14/20

No CrossFit Kids

No Kids classes this Saturday, 10/17

COVID POLICIES

  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.

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The Board

This WOD is repeat, but the last time we did it Rx, was using a heavy Dumbbell and not a KB.  Very few were able to do It with a kettlebell, which is stated next to their name on the board. Use your time as a guide on what to use for an implement in the WOD.

Repeat (for some) 2/10/20

The year is incorrect on the board.  It was from 2020.

The Warm-Up

Rx/Performance Strength

This complex is lengthy and might be a bit overwhelming to those learning these movements.  We have condensed down the list for Fitness/new athletes to work their way through.  Be sure to watch the next video if you fall into this category.

Fitness/New CrossFitters: Strength

The WOD

THIS WOD IS CHALLENGING, especially  if you are using a Kettlebell.  It is very Important you practice the KB Jerk with a light weight and work your way up to the weight you want to use for the WOD. Even if you choose to use the heavy dumbbell, the dumbbells are a bit easier to handle than the KB.  The KB’s challenge more shoulder stability, and the Rx weight should only be performed with a KB by advanced athletes.  Be smart, the coach will ask you to scale down, for your own safety if necessary.

The Finisher

New movement alert!

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