The Board The Mobility Thread the Needle Extended Child Pose The Warm-Up You will work through the movements for 8 minutes. 0:30 row Push-Ups Jumping Jacks A-T-V-T Light Single- Arm DB Strict Press Push Press Push Jerk The Strength On a 3:00 loop for 6 rounds you will complete: 5 reps Single Arm Dumbbell: (Full set on one side and full set on the other) Dumbbell Strict Press Dumbbell Push Press Dumbbell Push Jerk Complete active rest of single-unders or double-unders and KB hang power clean and Russian KB swings The Met-con 10 Rounds For Time  Kettlebell Hang Power Clean K ..read more

Warm-Up 200m Run/Jog 10 Heel Walks 10 Toe Walks 10 Air Squats 10 Toe Touches Low 10 Toe Touches High 5 Easy driveway hill sprints 10 Squat Jumps 10 Walking Lunges 200m Run/Jog Rx (3 Rounds) 800m at 90% 4 min easy run (rest/recovery) 800m at 90% 3 min easy run (rest/recovery) Performance: 600m Fitness: 500m     The post Running Endurance: Week of 7/18/22 appeared first on 802 CrossFit ..read more

It’s Time to PARTY! Saturday 7/16 at 2:00pm Keith White’s House (329 Plains Road, Westford) Celebrate with us as we ring in 9 years of 802! Bring your family/friends/anyone you like! We will be going through the evening.  Parade is at 2, football game around 3:30, food around 5, slip n’ slide anytime, and Bonfire in the evening. The Board The Details This WOD has 2 parts…. You will complete Part 1 before moving to Part 2. Part 1: As a team you will accumulate the given meters.  Athlete One will row, Athlete 2 will rest holding the burden, and Athlete 3 will move through the list of ..read more

MindBody to Push Press PLEASE SIGN-IN TO CLASS USING PUSH PRESS APP FROM THIS POINT FORWARD!!!! If you are having trouble with Push Press, EMAIL info@802crossfit.com if you haven’t already If you are having trouble with Push Press, use MindBody to sign-in until trouble shooting is complete. Homecoming Party Saturday 7/16 at Keith White’s House (329 Plains Rd. Westford). Bring family/friends/kids/anyone! FLOAT PARADE STARTS AT 2PM. CAPTAINS CONSULT WITH KEITH ON DETAILS.  We will have a slip n slide and sprinkler set up for the kids Sign-up on middle room white board to bring a snack to sh ..read more

Please Note ONE CLASS AT 9AM FOR ADULTS AND CF KIDS 4-8YRS WE WILL MEET AT THE 300M MARK (ON THE GREEN). WE WILL NOT HAVE ACCESS TO 802 AT ALL AS WE ARE HOSTING A LEVEL 1 CERTIFICATE COURSE.  COME PREPARED. ONE CLASS ON MONDAY JULY 4TH AT 9AM.  JULY 4TH WOD 1776 MindBody to Push Press THANK YOU all so much for getting right on your profile set-ups. A Few Things…. Some are seeing errors and pages not loading.  It is very few, but I do need to know (by email) who you are to remedy. If you haven’t added a profile or haven’t seen an email to add a profile, please do so or let me k ..read more

Please Read THIS EMAIL that landed in your inboxes Tuesday. Fitness Friday   The Mobility PVC Front Rack Stretch Lat Foam Roll Warm-Up Muscle Clean (Hang) Good Mornings (PVC) The Strength This Is a complex, meaning you will go from one movement to the next without setting the bar down. On a 3:00 you will complete  Clean DeadLift (standing the bar up with a proper clean set-up) High Hang Power Clean Hang Power Clean (HPC) Clean Front Squat For Rounds 1 & 2 you will do 2 of each. For Rounds 3 & 4, you will reduce the # of CDL and FS. Carry on through the list with the stat ..read more

Please Read THIS EMAIL that landed in your inboxes Tuesday. Free Trial Thursday Offered at 12:00, 4:30, 5:40 and 6:50pm. Email or phone contact is required prior to visit. 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. The Board For those joining us for Free Trial Thursday, don’t worry too much about the abbreviations etc. below.  Pay attention to the ‘Met-Con’ piece only and ..read more

Please Read THIS EMAIL that landed in your inboxes Tuesday. The Board The Mobility Low Back with Peanut Extended Child Pose Side to Side The Warm-Up For 8:00 or 3 rounds, you will complete the following movements. Every 5 Meters in the Parking Lot switch movements Toe Touch High Knee Grabs Butt Kick High Knees Power Skip 15m Shuffle 15m Shuffle (facing opposite direction) Then Come Inside and Do…  Russian Swings (Kettlebell Swing) Sumo Deadlift High Pull BB—>Add Weight Mountain Climbers CWC The Met-con 40:00 Down-Up Ladder Don’t be overwhelmed with all that is written on the ..read more

Voting ends 7/3 Best Health Club/Gym and Best CrossFit Studio are two very big titles we’d like to own around here!  Please take just seconds of your time and VOTE 802. Voting is live through 7/3 and we need your help!  Tell your family, tell your friends! You only need to enter your email address to vote, and only need to vote for as many categories as you would like. Category: Services Question #33: Best Health Club/Gym Question #37: Best CrossFit Studio VOTE HERE The Board The Mobility Banded Lat Stretch (Standing) Scapular Mobility (Foam Roll & Lax Smash) The Warm-Up &nb ..read more

Warm up 200m run/jog 10 heel walks 10 toe walks 10 AS 10 TT low 10 TT high 5 driveway-hill sprints(walk back) 10 jumping AS 10 walking lunges 200m run/jog   RX Performance Ftness 1000m easy/mod 70% effort 800m easy/mod 70% effort 700 m easy/mod 70% effort X 4 X 4 X4 2:00 rest B/T reps 2:00 rest B/T reps 2:00 rest B/T reps The post Running Endurance Week of 6/27/22 appeared first on 802 CrossFit ..read more