Here's what's happening in our community!

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 …

How To Get Motivated

Pro-level athletes are not more motivated than you are. Olympic athletes don’t just “want it more.”  The best CrossFitter in your gym has the same struggles with the motivation that you do. Then what’s the difference? They know how to get motivated (and what to do when they don’t feeling it at all.)  Ask anyone at the highest levels of fitness: sometimes they don’t feel like working out. And those folks with ripped abs? They want a slice of cake. So why do they workout anyway? Why do they stick to their meal plan when things get tough? …

5 Tips to Escape Office Snack Attacks

Coach AB here from CrossFit MASS to talk to you about surviving the office when people bring in temptations. You’re back in the office Monday morning making an effort to bring your lunch and stay on track to reach your health goals. But people are bringing in snacks, treats, and things that they’re trying to get out of their own house after a weekend get together. This can be a pitfall when these food choices are in your environment and wearing down your willpower. The truth about snacks is… Snacks are more calorically dense. If you are continuously snacking …

How to build a better athlete in the gym

I want to talk to you about why it’s important for younger athletes or just athletes in general to utilize Olympic style weight lifts in their training. When we are olympic weightlifting, what’s happening is we are starting with the bar on the floor and then we are getting that bar to our chest or overhead. How we do that is we’re creating force, a hard force through the ground, reaching triple extension at our knees, hips, and ankles. We develop that power by going against the resistance of a load (barbell or similar) and exploding that load …

Everyday Avocado Recipe

Eating Avocado is a great way to get in your daily fat intake – but it may start to feel a little repetitive after a while.  Why not dress it up a bit and enjoy your avocado in a different way?All it takes is a couple ingredients you already have and a few minutes.This recipe is great with your breakfast bacon, on salads, or for a dip! “Everyday Avocado”Prep time: <2 minutes /  Serves: 2 Ingredients:1 ripe avocado (squishy on the outside skin)Lemon Juice or Lime Juice (fresh is great, but bottled is fine too)Sea SaltPepperGreen Onion Steps: …

2 things you can do to avoid ACL tears

The ACL is the most common ligament that gets torn in athletes, specifically younger athletes with 70% of these injuries being non-contact.  ACL injuries happen typically when we are jumping and landing, when we are sprinting and stopping or when we are  changing direction rapidly.  How it happens: When we are landing or cutting in any certain direction, we see that knee cave in. When the knee caves in, the hip also caves in and the ankle will cave in.  This landing is flexing the knee forward  and closer to my midline than my ankle, which pushes the …

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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.

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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.

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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.