Boston, Needham & Waltham - (781) 929-5400


18.3 is done! Pics are below at CrossFit Boston courtesy of Mel! Thank you, Mel for capturing the awesome that was 14 minutes of a loooot of jumping. Click the picture below to enlarge the image!                                   18.4 will be at ONE NATION NEEDHAM on...

18.2 / 18.2A OPEN PICS

FRIDAY NIGHT LIGHTS @ Waltham for 18.2 / 18.2a was a BLAST! We had over 70 athletes competing from all three gyms from 5 pm -8 pm. We missed 18.1, but below are some pics Mel took to capture all the smiles, PR's, and burpee bonanza that took over ONE Nation for the...

Open Prep Class – Open to ALL!

Want to be more prepared for The Open? Still have no idea what The Open is? It's cool! We have a class ready for you starting this Friday, February 2nd @ 6:30 PM in ALL locations to get you ready!! Choose between Boston, Waltham, or Needham to sharpen your mind,...

CrossFit ONE Nation Nutrition Challenge – LET’S REIGN IT IN!!!

Are you ready to kick off the year at ONE Nation with a good ole' Nutrition Challenge?? I knew you would be. But I hear a lot of people say "UGHHHHUSDJSHDIADBU I HAAAAATE CHALLENGES" A. Chill. B. Why? What do you hate about them? Is it that in the name itself, the...

THE BLOG IS BACK! Happy New Year!


All early morning classes CANCELLED in all locations
Boston: First class is 7:30 am
Waltham: First class is 8:30 am
Needham: First class is 8:30 am

Monday, May 8 // HAM Plan Affiliate Programming starts Monday!

Hey guys! We will be starting HAM Plan affiliate programming this week brought to you by Spencer Hendel and Austin Malleolo! There will be a few changes to how you will be able to see the workout of the day each night, but other than that, there will be not much different for you from day to day!

Sunday, May 7

50-40-30-20-10 reps with a partner for time of:
Med-ball Clean, 20-lb. ball
Box jumps, 24-in. box

Post time to comments.

Saturday, May 6

3 rounds for time of:
Row 500 meters
21 Thrusters, 45-lb barbell
12 Pull-ups

Post time to comments.

Friday, May 5

Dumbbell Power Clean, 50/35

Post time to comments.

Thursday, May 4

5 rounds for time of:
Run 200 meters
12 Ring dips

Post time to comments.

Wednesday, May 3

As many rounds as possible in 18 minutes of:
25 Double-unders
25 Hip Extensions
25 Burpees
50 Double-unders
25 Hip Extensions
25 Burpees
75 Double-unders
25 Hip Extensions
25 Burpees

This is a timed workout. If you complete the round of 75 double-unders, go on to 100. If you complete 100, go on to 125, etc. Every rep is a point. Post rounds and reps to comments.

Sunday, April 30

As many rounds as possible in 20 minutes of:
30 air squats
20 hand-release push-ups
70-lb kettlebell swings, 10 reps

Post rounds to comments.

Saturday, April 29

Partner “Wes”
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

Post time to comments.