Tuesday - 01Mar2022

WEEKLY ANNOUNCEMENTS


Boston:

- Friday Night Lights start at 4pm on Friday 3/4!


Needham:

- Friday Night Lights start at 430pm on Friday 3/4!

- Kids classes are back on Sundays!


WORKOUT OF THE DAY


CrossFit Workout

For time:

50 box jumps (20/24 in)

50 jumping pull-ups

50 KB swings (12/16 kg)

50 walking-lunge steps

50 knees-to-elbows

50 push presses (35/45 lb)

50 GHD back extensions

50 wall-ball shots (14/20 lb)

50 burpees

50 double-unders


Bootcamp Workout

For Time

Row 2000-meters*


Starting at go, perform an on-the-minute burpee ladder. For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, continuing as long as you are able. The workout ends when you finish the 2000-meters or when you cannot complete the alotted burpees in the minute.


Rest as needed, then:

10-9-8-7-6-5-4-3-2-1 reps of:

Dumbbell bench press

Single-arm bent-over row, right arm

Single-arm bent-over row, left arm

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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