Here's what's happening in our community!

Chicken Salad – Fast!

Need to make something in a pinch?  This chicken salad recipe is perfect to make fast and will last you a couple days. Prep Time: 10 minutes Cook time: < 5 Minutes Ingredients: 1 Rotisserie Chicken (Or grilled chicken breast) Red Onion Green Onion 2 – 4 Strips of Bacon Avocado Mayo Ground Pepper Sea Salt Instructions: 1. Shred your choice of chicken up into a bowl. 2. Start cooking your strips of bacon. 3. While the bacon is cooking, dice up your red onion and green onion. 4. Once bacon is cooked, wait to cool, then dice up …

Are you trying to kill me? Scaling Progressions & Modifications.

Are you trying to kill me? Scaling Progressions and Modifications. Scaling Progressions and the new CrossFitter It’s your first day of CrossFit. You walk in the door, look at the white board and see: “Diane“ 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. That’s 21 225 pound Deadlifts, 21 Handstand push-ups (HSPU), 15 225 pound deadlifts, etc… You then turn and run away screaming… Ok ok, hold on. No coach in their right mind is going to let you do that as it’s written if it’s really your first day. First off any CrossFit …

It's gotta be the shoes!

“Is it the long shorts? Is it the short sock? It’s gotta be the shoes Money!” Back in the 90’s these words rang between most NBA games promoting Nike’s Air Jordan shoe line. As long as we’ve covered our feet shoe tech companies have been pushing the next big thing. More cushion, inflatable soles, blinking lights. These bells and whistles promise to increase performance and reduce discomfort. CrossFit and these types of workouts have been around a lot longer than these targeted product offerings. Luckily our needs are much more straightforward, Hard and Flat. All we need is …

One Pan Dinner – Pesto Chicken, Asparagus, Tomato

One pan dinners are the best. Less mess and dinner is on the table quicker! Prep-Time: 10 Minutes Cook Time: 10-15 Minutes Ingredients: Boneless Chicken Breast Asparagus Heirloom Tomatos Basil Pesto (Whole Foods Brand) Extra Virgin Olive Oil Instructions: 1. Slice up your tomatoes and asparagus any way you prefer. 2. Dice your chicken up into small chunks. 3. Heat your pan with some olive oil and cook your chicken till it is mostly done. 4. Add your tomatoes and asparagus to cook to preference and finish with the chicken. 5. Finish by adding and mixing in Pesto to …

Sleep, Part 1: What's the big deal?

Sleep, coupled with nutrition are your bodies primary methods of regeneration and recovery from the strains and stress of the day. When we sleep the blood supplied to muscles is increased, tissue growth and repair occurs. Energy levels are replenished, and beneficial hormones such as hGH and Testosterone are produced. Everyone needs it – few get enough In a study[1] of identical cohorts that had comparable exercise levels and caloric intake, one group averaged less than six hours per night, and the other group got more than seven hours of sleep per night. Over the course of a …

Q&A: Portion sizes

Q: Wanted to ask you about portion sizes I read that on a paleo diet you should have enough to satisfy you for 4-6 hours, so I’m trying to keep it to a palm size of meat/protein and the rest veggies. So is eating a bigger than normal size portion of vegetables ok? I haven’t been too hungry in between meals and I haven’t cheated at all, so I’m hoping I’m doing it right A: Yup, you’re doing great! That amount of protein is a perfect start. And as far as veggies go it’s pretty hard to overeat …

Xt's Roll With It Recipe

I’ve been playing with and perfecting grain-free (and gluten free) cooking for about five years. Here’s my current working recipe for a single serving “roll.” (Pictured, two servings baked in silicone egg molds). You can microwave it in about a minute or bake it in about ten. Once cooled, you can freeze them in air tight containers. 1/4 cup blanched, fine ground almond flour 1 heaping tablespoon arrowroot flour 1/4 tsp aluminum free baking powder 1/4 tsp salt 1 beaten egg Mix all dry ingredients. Add beaten egg. Lightly grease baking or microwave container and add batter. Choice …

Quick Berry Snack

One of my favorite paleo snacks. It’s quick, easy and tastes great. 1/2 cup Roasted Pecans 1/2 cup Fresh Raspberries 1/2 cup Fresh Blueberries Enjoy! …

How to eat – The Basics

The classic CrossFit nutritional prescription from Greg Glassman’s ‘Fitness in 100 words.’ Eat Meats and Vegetables, Nuts and Seeds, some Fruit, little Starch and NO SUGAR‘. Additionally, I always like to add in the following ‘Avoid Grains, Legumes, and Dairy.’ Seems simple enough but let’s dive just a touch deeper. Protein – Start your meals with protein. Ideally, it should be animal based, and the volume should match the of the palm of your hand. Vegetables – Dark, green and leafy, you can’t go wrong. Nuts and seeds – a handful here and there is good. A pound …

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🥑 🥚 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.