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.

Wednesday 3/4/15


Mar 2015

Daily WOD

Wednesday 3/4/15

The 15.2 WOD will be announced tomorrow! Do we have any guesses for the movements or format? This week's vendor is SFH! Stronger Faster Healthier is CRCF's preferred protein and supplement company, and they'll be here all morning on Saturday with free samples for athletes to try! We encourage participants to hang out, cheer and judge your fellow CRCF'ers. We had a few people stay after the event for some refreshments and merriment... we would love to grow this as the opens progress, culminating in a big bash for the last workout on the 28th!

A. Touch-and-Go Power Cleans
Build to WOD weight with class.

+WOD: "CrossFit Open 14.4"
AMRAP 14 of
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball (20/14)*
30 Cleans (135/95)
20 Muscleups**
*Wall balls will be to a 10' target for men, 9' for women.
**Scaling is L3: Bar Muscleups, L2: CTB Pullups, L1: Pullups

Post-WOD: 3 Rounds
20 Seated Leg Raises, 15 V-ups, 30s Hollow Hold
Break up the work as little as possible. Rest as needed between rounds.


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.