Welcome to Charles River CrossFit
Forging a stronger community in Needham, MA

Charles River CrossFit is community of people, each unique and with individual fitness goals, coming together with the common goal of seeking a healthy lifestyle. Here you will find dedicated coaches who provide an environment of encouragement, constant learning, and personal growth. Join us, and surround yourself with a community of friends and fellow athletes who will challenge you to work hard, have fun, and achieve goals you never thought possible.

CRFC is merging with CATZ on January 1st! 

Brand new space. More great classes. Same great community. LEARN MORE

Friday 4/28/17


Apr 2017

Daily WOD

Friday 4/28/17

Pre-WOD: Couch Stretch or Modified Frog step 90s per side, then Glute Activation Series

A. Front Rack Lunge: 6s x4r ea.

+ "Chuviscar"
For Time
800m Run
90s Rest
20 Russian KBS (2/1.5)
20 AbMat Situps
75s Rest
800m Run
90s Rest
20 Russian KBS
20 AbMat Situps
75s Rest
800m Run

Post-WOD: 3 Rounds
30s High Plank Hold
30s Low Pushup Hold (90* bend)
30s Low Plank Hold
Rest as needed between rounds, but try not to rest between positions.


When thinking about how to explain what CrossFit is, we like to start with what CrossFit is not:


  • for people expecting results without hard work
  • for people unwilling to try new things
  • for people afraid to leave their egos at home


Join us in proudly supporting our Charles River CrossFit friends & resources.