Here's what's happening in our community!

Stay Hydrated During a Heat Wave

Let’s talk about how to hydrated and on track with nutrition and provide some resources if you are not prepared with some of these items. Hydration – Your water hydration levels for the day started yesterday. But here’s a couple ways to stay hydrated because if you only drink water when you’re thirsty – it’s a bit too late. – Start your day with a tall glass of water – preferably room temp.– If you don’t find yourself reaching for water – set a timer on your phone and take a swig – Increase veggie and fruit intake!**Fun …

Maggie had a very specific goal.

Prepare herself for the Massachusetts Firefighter Physical Ability Test. Maggie recapped how she did on her test and found so much more than just a program. “On Wednesday I took the MA firefighter PAT and it was the top 3 hardest physical things I have ever done in my life.  Without your workouts, guidance and mental coaching, I would not have been the slightest bit prepared. The workouts were so specific to each portion of the test. On one particular event (all upper body) people were gassed and the majority of females could not complete it. I killed it.  …

The number 1 reason athletes should Olympic Lift

Force generation: Force generation is essential when we’re looking at sports performance. Most if not all of the sporting activities involve creating force from the ground up.   Examples include: Running, jumping, and throwing.   We can develop this in-game force production by accelerating a load (barbell or similar) up against gravity and creating force through the ground.    Olympic weightlifting allows us to do this in a controlled and incremental environment and develop that force production progressively and safely.   When we’re programming these lifts for athletes, we must remember we’re not trying to make them better at …

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 …

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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.

🥑 🥚 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.