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Saturday 4.18.15 & Sunday 4.19.15

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Today's Workout


Saturday
2 Rounds:
1:00-ME Double Unders
1:00-ME Wallballs
-Rest 2:00-
3 Rounds
1:00-ME Double Unders
1:00-ME Burpees
-Rest 4:00-
4 Rounds
1:00-ME Wallballs
1:00-ME Burpees


Sunday
KB Class

Friday 4.17.15

No kids Class this weekend – Bring a friend day Saturday. 

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Thursday 23th there will be no classes at either location following the 4:30pm. All members are strongly encouraged to attend the meeting below

No Bread Challenge 9 (Quality vs. Quantity)

Sara C and Jarrod will be hosting a No Bread Challenge informational talk on
THURSDAY April 23rd, 6:30 pm at The Wood! They will be discussing:

-No Bread Basics: The whys and hows to be successful.

-Weighing and Measuring: How to accurately measure your daily food
consumption, and how to calculate your intake.

-Overview of the NBC9 Tests and Mini Challenges.

-New feature on the CRAIC Blog: 12-Step Progression Program!

Meeting a week before NBC starts gives you enough time to shop for all the right foods.
This also allows time for you to get a head start by trying out something new and asking
questions before the challenge officially begins.

The 9th No Bread Challenge is coming! This challenge will start on Friday, May 1st and
run for 50 days, through Friday, June 19. As always this time around things will run a
little differently…
-Friends and Family will be welcome to participate! NBC9 will act as a trial
period for the gym for of 50 Days. This will be something new for us all and we
want to give you enough time to recruit an outsider that has always wanted to try
CrossFit.
-Cost is $50 (yes, a t-shirt is included); For Members and Non-Members.
-For this challenge, we will also include a partner element that will be scored
separately. You will be able to buddy up with someone who also wants to commit
to changing the way they eat and train for the 50 days leading into summer.

At this meeting, we will also be discussing a new feature of the CRAIC Blog. CRAIC’s
own 12-Step Progression Program will be introduced! These progressions can
allow you to identify where you currently are with various movements and work to
progress in them. You can improve your squatting strength, work toward getting your
first pull-up, increase your number of pull-ups, increase your deadlifting power, and
develop your upper body pushing strength. If you’ve ever been interested in having structured post-workout progressions, but didn’t know where to start, this is for you!  Come to the meeting to learn about this new program.

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Today's Workout

5 Rounds for time:
Run 400m
15- Overhead Squats 95/65

Thursday 4.16.15

Reminder that this Saturday is bring a friend day. 

Montage #11

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Today's Workout

1Rep Max Deadlift

Wednesday 5.15.15

Movement Tip #11- Rowing Quick Start

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Today's Workout

7mins Run
7mins Row
7mins Run
+
Mobility
-Hammies
-Shoulders

Tuesday 4.14.15

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Today's Workout


Back Squats
(Heavy Double)
+
Every 4mins for 5 Rounds
15-KB Swings (Heavy)
10-KB Squats - same weight as Swing
200m-Sprint