Our good friend Augustin crushing some rowing during his last workout before moving back to France.
We have started outdoor classes in Needham and Boston at the following times: Boston CrossFit: 6:30am, 7:30am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm
Boston Open Gym: M-F 7:30am-9:30am, 4:30pm-6:30pm. Sat/Sun: 9am-11am
Needham CrossFit: 5:30am, 6:30am, 8:30am, 12pm, 4:30pm, 5:30pm, 6:30pm
Needham BootCamp: 6:00am, 8:30am
Needham Open Gym: M-F 6:30am-9:30am, 4:30pm-6:30pm. Sat/Sun: 8am-10am
*Please see Facebook and Triib for more details.*
***Workouts are subject to change due to equipment limitations, social distancing, etc.***
Ginger Ninja Extra Session
Advanced Athletes:
10 sets
3 strict ring pull ups w/:03 pause at the top
*use a false grip and pull to your sternum
6 sets
6 weighted strict ring dips
Intermediate Athletes:
10 sets
5 strict chest to bar pull ups
7 sets
3 strict dips (:05 down/:05 pause)
Beginner Athletes:
10 sets
3 strict false grip ring row to chest w/:03 pause at top
6 sets
6 deficit push ups (:05 down/:05 pause)
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