July 4th Weekend Schedule Changes
- Friday 7/2: Hero WOD, Tommy Mac, All Day
- Saturday 7/3: NO CROSSFIT KIDS - 8:00am and 9:10 Adult Class Only - 10:10am Class Canceled
- Monday 7/5 - All Classes running according to schedule
Save the Date
- Saturday, July 3rd - Taping and Taping Info by Stephen Burkert
- Friday July 9th at 5:40pm - Running Clinic with Kim Lord and Keith White
- Saturday, July 17th at 12:00pm - 802 CrossFit 8th Anniversary Party
- Friday, July 23rd at 5:40pm - Back Pain Seminar with Stephen Burkert
- Saturday, August 7th at 11:30am - Advanced Gymnastics Clinic with Casey Baczewski
- Saturday, August 28 & 29th - CrossFit Level I Certificate Course
- September - Beginner to Intermediate Gymnastics Clinic with Casey Baczewski
*sign-up information will be posted as events draw near
The Board
The Mobility
Banded HamstringT-Spine Wall Extension
The Warm-Up
Runners Stretch (dynamic simply means you aren't holding for more than a second each time your leg comes forward)PVC Window to Wall - wide grip on PVC - arms extended Overhead leaning from one side of the room to the other
The Strength
Sumo Deadlift6 sets of 9 reps following a 1:00 loopThen 6 sets of 6 reps following a 1:00 loop of Romanian Deadliftshttps://youtu.be/9F5FDhn5nD8Then 6 sets of 3 reps of a Snatch. This should not be max load but more of a warm-up for what you will be using for WOD weighthttps://youtu.be/9xQp2sldyts
The WOD
8 Rounds For Time:StarfishDeadlift - keep your form on point with these light deadliftsSumo Deadlift High Pullhttps://youtu.be/AaA_rQ9jarc
