Wednesday - 20April2022

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

On a 32:00 clock:

From 0:00-18:00:

For load:

Bench press

5-5-3-3-3-1-1-1-1

Perform 1 set every 2:00.


Rest 2:00


From 20:00-32:00:

For time:

Run 1 mile


Boot Camp

On a continuously running clock:

At 0:00:

100 kettlebell swings

*5 burpees on the minute until you finish 100 reps.


This starts with 5 burpees. Athletes should have 40-ish seconds with the kettlebell post-burpee each round. Scale burpees as needed.


at the 10:00 mark, complete for time:

10-20-30-40-30-20-10

Med-ball v-ups

Med-ball cleans

*60-second plank hold between each round.

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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