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

Wednesday 7/29/20: On the Rig

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. 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
  4. Continue to watch the videos below to review the daily work-out.  It is important you know the work-out ahead of time.

LIVE Zoom Classes

Streaming LIVE at 12:00 and 4:30pm Monday-Friday

Meeting ID: 504-063-0477 Link HERE

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Need Your Help

Please take an extra second when cleaning up after the WOD to help keep things clean, neat and organized

  • Orange X’s have been marked where each stack of plates should live.  If there is no X, the plates do not go there.
  • ONE stack, per weight category.
  • Notice that the weight tree is also labeled and weights must be returned to the appropriate rung.
  • Spray bottles, clips, pvcs etc. grouped together straightened and organized.

The Board

  • You will only perform ONE warm-up and it will be based on your assigned start station.  Each warm-up will be 5 minutes.
  • 9:00 stations followed by 4:00 of clean-up and transition.  Must be efficient with clean-up between each.

Station #1

Running and Double Unders…. Oh how we love couplets!  

  • Rx= Run down the road
  • Per=2 times around upper loop
  • Fit=1 time around upper loop and 0:30 double under practice every round.

Station #2

  • Kettlebell Swings and Air Squats
  • Another spicy couplet!

Station #3

  • Working to a heavy set of 3 from the rig
  • Must be efficient with your clean-up

The Finisher

  • All 10 reps on same leg with DB in opposite hand.
  • Foot stays on the box the entire time.
  • Drive through foot on box and not so much focused on pushing off of the foot on the floor.

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