Here's what's happening in our community!

Help! I want to add more calories in my day.

Q: I’m finding it hard to increase my food intake throughout the day. I’m already eating 2,200 calories worth of food but want to take it upwards of 2,700, but I’m already having trouble even thinking about eating more.  A. If you happen to be keeping a food log, I would see if there is a higher caloric dense food you could replace something you normally eat with. For example, protein. If you eat a learner cut of meat, say a strip steak, try switching to a fattier type of meat like a ribeye steak because fat is …

Monitoring and regulating C02 levels for your safety

Since small businesses were allowed to reopen this summer, the CFM staff has worked tirelessly to keep our community safe and enhance all levels of service.     In the last 12 months, we’ve     • Transitioned to a fully personalized coaching approach for all clients. No more ‘one size fit’s all’ approach – everyone has their own coach and their own program design based on their goals, needs, and history. • Created 7 fully equipped personal workout zones 300-500 square feet each. • Purchased hundreds of pounds and thousands of dollars worth of equipment and, in …

Keto’s working great, but… Zzz

So your new ‘keto’ diet is working great, but now you’re having trouble sleeping. Those things can’t possibly be connected, can they? Maybe. Here’s what might be happening. Your body might be waking you up to survive. Yup you just might not be eating enough to sleep through the night. A properly executed Keto diet shifts your main macronutrient intake from carbs to fats. Instead of using glucose as a fuel, you are now primarily relying on ketones ( Keto., get it?) to get things done. Here’s the cool thing – because you’ve now lowered your carb intake …

Weight loss. Are you your own worst enemy?

Have you ever cut back on what you’re eating for some time, really ‘tried to eat good’ and shed a few pounds to slide a little in that new habit only to have the lost pounds return and bring a few ‘friends’ with them? If so, you’re not alone.  This type of ‘dieting’ is referred to as ‘weight cycling’ or ‘yo-yo dieting,’ and here’s what could be going on. You restrict your calorie intake, often significantly, and see an initial decrease in body weight. You think ‘great’ I’m on the right track! Soon, you realize that eating so …
#TransformationTuesday Take a step forward toward your #goals with our remote personalized coaching program. With your own personal coach there for your accountability, you’ll surprise yourself at what you can accomplish during these uncertain times. Talk to a coach today! #CFMRemote #lifestyle #workout #fitness #homeworkouts …

You didn’t sign up for this

Nobody did. Nobody asked to ‘shelter at home’ for weeks on end.  Nobody asked to wash their hands 27 times an hour. Nobody asked to tie little scraps of paper to their faces. Or get laid off.Or close their business.Or avoid family and friends for weeks on end.Or any number of other disruptions that the ‘Great Pause’ of 2020 has dropped in our laps.  (And if you live in and around the Merrimack Valley, you certainly didn’t ask Columbia Gas to firebomb your neighborhood on September 13, 2018. The effect of which the area is still dealing with) The unfortunate truth is things like this …

Kickstart your Double Unders with this Power Drill

Have you been working on single unders and ready to take your jump rope to the next level?  The drill I want to show you is called the power jump. This is for you all out there trying to get some rhythm with your jump rope, or trying to go for that double-under that seems to elude us all.  This drill is great to practice for 10 minutes each day to work on your explosiveness as well as just maintaining your height and a rhythm to your bounce. You’re going to set up like you normally do the …

Improve all your lifts with this one simple process.

I see two common mistakes when people attack lifts. They rush in with a tidal wave of energy, but no plan, no process, and no set procedure. Then after the dust has settled, they can’t understand why their results vary wildly from attempt to attempt. The other common mistake is overthinking it. Yes, you need a plan, and yes, you need to prepare, but agonizing over every speck of minutia will undermine your confidence and ability to execute at your full potential.  What’s the solution? Create a ritual. No hooded robes or incense required. However, for each lift, …

Fighting Winter Dehydration

When we think about the winter here in New England, we don’t necessarily think about dehydration.  In the winter months we don’t really have all those cues we have in the summertime or the spring where we are sweating. Even if it’s winter time, we are losing moisture through our layers, through movement here in the gym. You need to make sure that we’re not just relying on thirst cues for when we’re thirsty (a dry mouth for example), because most of the time that’s when it’s just a little too late. Staying hydrated has a bunch of …

Squatting like your life depends on it (hint: it does)

Whether you’re looking to improve performance on the field, ice or even on a bike squatting is an indispensable skill. The ability to move through this pattern is not only an important enhancer to any performance related activity. It’s a critical component to extending health span, pushing out the margins of decrepitude and maintaining functional independence. Simply put as long as an individual can navigate the triangle of getting out of bed, to the bathroom, then the kitchen and back to the bedroom they will remain ‘functionally independent’. Why then do we often hear how ‘bad’ squats are …

Schedule Your
No-Sweat Intro!

Talk with a coach about your goals, get the plan to achieve them.

Joe Venuti

Fill out the form below to get started!

Take the first step towards getting the results you want!

Have a burning question about our gym or program? Want to know if CrossFit Mass is right for you? Send us an email to or give us a call at 978-494-0606.

Fill out the form below to get started!

Take the first step towards getting the results you want!

Have a burning question about our remote coaching program? 

Want to know if CrossFit Mass is right for you?

Send us an email to
 or give us a call at 978-494-0606.

🥑 🥚 30 Keto Recipe Cookbook 🍳 🍖

When it comes to long-term fitness success, one of the biggest obstacles is nailing down your nutrition, having a solid grasp of what you need to eat, and just knowing which tasty, effective recipes your family will love, too.


Download for free here!

Have a burning question about our gym or program? 
Want to know if CrossFit Mass is right for you?
Send us an email to
 or give us a call at 978-494-0606.