Monday - 11April2022

WEEKLY ANNOUNCEMENTS


Boston:

- We are hosting a CF-L1 Seminar on June 18/19


Needham:

- Our new class schedule is in effect! New class times are 6:15 CrossFit/Bootcamp and 630pm Strength and Conditioning!


WORKOUT OF THE DAY


CrossFit Workout

"Eva"

5 rounds for time of:

800-m run

30 kettlebell swings (53/70 lb)

30 pull-ups


Bootcamp Workout

2 rounds for time with a partner of:

100 calorie row

50 dumbbell burpee box step-overs


AFTER BASH

3 Rounds:

30 Banded Tricep Pull-Downs

20 Alternating DB Strict Press (Unbroken)

10 DB T-Raises

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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