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.

Friday 11/28/14


Nov 2014

Daily WOD

Friday 11/28/14

Please remember that we are running a limited schedule on Black Friday- 6 am, 9:30 am, 12 noon, 5:30 pm.

P. Overhead/ scapular Mobility work with lacrosse ball (see video for help!)

A1. DB Single arm Push Press: 3x8 ea.
rest 45s 
A2. DB Bench supported Row: 3x8 ea.
rest 1:00

WOD: "Alpine"
50-40-30-20-10 of
Kettlebell Swings (1.5/1)
50' Bear Crawl
50' Reverse Bear Crawl
*This is a CRCF classic. Check your WOD books! First done: 4/8/11.

B. Post-WOD: 4 Rounds of
15 Seated Leg Raises + 20 Hollow Rocks




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.