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.

Monday 12/22/14


Dec 2014

Daily WOD

Monday 12/22/14

P. Glute Activation Series (Video,)
then 2 rounds of: 30-60s Passive Hang, 10 Scap Pullups, 10 Scap Pushups, 10 MTS w/ PVC

A. Glute Bridges w/ Dumbbell: 3x10 ea. @ 10X3 tempo

B. EMOM 10
even: 3 Snatch Pulls @ 65-67.5%
odd: 3 Power Snatch

C. EMOM 10
even: 10 Romanian Deadlifts (165/115)
odd: 30s AMRAP Air Squats

Post-WOD: 4 Rounds for Quality
10 Burps
10 Mountain Climbers ea.
10 Grasshoppers ea.
10 Hollow Rocks
*Make the transitions smooth and keep the movements 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.