Tuesday 08Sept2020



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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