Friday - 21Jan2022

WEEKLY ANNOUNCEMENTS


Boston:

- We're now requiring proof of COVID vaccination to enter the gym per the city of Boston's mandate.

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!


Needham:

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!


WORKOUT OF THE DAY


CrossFit Workout

5 rounds for time:

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)


Bootcamp Workout

3 rounds of:

1-minute row

1-minute alternating dumbbell hammer curls

1-minute row

1-minute skull crushers (tricep extensions)

1-minute row

1-minute dumbbell bench press

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Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here

Both Locations: -In House COMPETITION coming to the Needham Location on September 24th SIGN UP HERE: https://crossfit-one-nation.triib.com/events/one-nation-throwdown/ -Volunteers, please sign up here