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

Charles River CrossFit isn’t just another “gym.”  It’s a community of people, each unique and with individual fitness goals, coming together on the common ground 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.

Saturday 5/7/16


May 2016

Daily WOD

Saturday 5/7/16

Pre-WOD: Glute Activation Series (Video)
then 2 rounds of: 30-60s Passive Hang, 10 Scap Pullups, 10 Scap Pushups, 60s Downward Facing Dog w/ ankle bias, 10 MTS w/ PVC

A1. Bench: 3s x8r
Perform @60-65%
A2. Deadlift: 3s x8r
Perform @60-65%

+WOD: "Kaufman"
6 Man Makers (20% BW, ea.)
8 Dumbbell Shoulder-to-Overhead
10 Dumbbell Deadlifts
400m Run

Post-WOD: 3 Rounds of
15 Seated Leg Raises
20 V-ups
30s V-sit Hold
*Perform as close to unbroken as possible.



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.