The Craic Methodology: Improving the quality of our clients lives through the implementation of Lifestyle, Nutritional, and Fitness practices.

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"John has been an incredible inspiration and trainer over the past 8 months and through our individual training sessions along with attending CrossFit classes my strength and fitness growth is off the charts!! I never imagined the strength that was possible in my own body. We often believe that we have certain limits in our ability to achieve greatness in fitness and health."
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What is Craic?

Craic is an Irish word that means “fun.” At Craic, we are focused on improving the quality or our clients' lives through lifestyle, nutrition and fitness practices. Our CrossFit program combines strength training, cardio, mobility and skill work which are all designed to meet your personal goals and give you the best results possible. We work with people at varying stages of life regardless of exercise history, ability level, or age. Every workout we do is 100% scalable and will be modified based on how long you have been training, your current ability level and what your goals are.
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Tuesday 12.23.14


Give yourself a gift this year by taking an hour or so to sit down and reflect on this past year, and set some goals for next year. I want to do a little challenge. I want as many people as possible to write out some goals for yourself for the year. Put the piece of paper in a sealed envelope and put it somewhere you will see regularly. At the end of the year you will open it and use it to reflect on what worked, what didn’t, and where to go for the next year. You can even write a message for your future self to read.
After you do this take a picture of the sealed envelope and post it to instagram with #feelthefear2015 and tag us in the post @crossfitcraic.
As the year goes on if you accomplish one of your goals early post your update to instagram again with the above.
Did you set goals last year? Did you accomplish them? Did you write them down? Personally I didn’t. I know I set several goals for myself but I didn’t write them down which I wish I had. Now I only remember the ones I achieved which is nice but I like to access my mistakes as well as successes.
Setting goals is scary. It’s supposed to be. Writing them down and committing to their accomplishment is even scarier and thats also the way it’s supposed to be. You will only grow if you push yourself beyond your limits.
Here are the Guidelines for your plan:
-Your goals are to be written in the present tense as if you have already accomplished them.
-You must say how you accomplished it. Saying ‘I lost 20lbs by going to CrossFit’ is not enough.
-It must be specific  - Saying something like ‘I am healthy’ is too vague. 
An example would be: “In 2015 I saved $5,000. I did this by setting up an auto withdrawal of x amount with my bank and made sure not to touch the account.”
So what do you want this year? lose weight? get a new job? save a certain amount of money? travel the world?
Take some chances this year, push yourself beyond your limits, and grow from the experience.



Today's Workout

MU/Rope Skill work
Even & Odd
20 Minutes
O)20 DUs
E)5 Pullups
Rx+:3-MUs & 30 Double Unders
Beg: :30 Single Unders, :30 Ring Rows

Monday 12.22.14

Reduced schedule this week:

Christmas Eve both gyms will be closing following the 4:30pm classes

Closed Christmas

Open Gym Friday 9a-12p @ The Wood


To Weigh or not to Weigh?
Typically when we begin working with people on their nutrition we begin with improving the quality of the food they are eating. The vast majority of people walking through our doors have not given much thought to their eating habits (which is fine, thats what we are here for) so thats where we begin. 
You can make tremendous progress – lose weight/fat, build muscle, increase energy, performance, and generally just feel better by focusing on quality. 
The goal of our No Bread Challenges is to do just that and the list of people who are still making progress after following some simple guidelines is very, very long. 
Take a look at the photo below of Coach Callahan. This was a 2 1/2 year transformation. She started the same as everyone else – working out and not believing in No Bread and over time she started to make changes to her diet and gradually started to notice change. 
Once she got to the point of the picture on the right she wanted to get more cut so that’s when she started weighing and measuring her food. 
If you currently struggle with trying to eat protein at every meal or skip meals frequently then do not attempt to weigh and measure. In all honestly you are just setting yourself up for failure. 
The basic concept of weighing and measuring your food is this: 
Based on your current bodyweight, your activity level, and your goal, you are given a prescription. This prescription will give you a targeted amount of Protein, Carbs, and Fat to eat each day. 
Following the above guidelines you can occasionally eat whatever you want as long as it fits your prescription. This means that you can have cake pops (sara’s favorite) donuts, cookies, etc while still losing weight, gaining muscle, or whatever your goal may be. For some people this might be very successful and for others who have difficulty with self control it may be a recipe for disaster. Sara has been experimenting with multiple different things over the past few years and has now found what works for her.
The photo below shows Sara’s 12 week transformation having implemented weighing and measuring. I want to add in here that Sara does no cardio or supplemental ab work outside of her regular training. The results below come from Training at Craic and Diet.
At Craic we learn what we can and we share what we know. We are constantly playing with new training protocols, nutrition plans, and things in relation to mindset. When we find something that works we are compelled to share. 
If you think that it might work for you, or you are just looking to tighten things up in the nutrition department Sara is now offering Nutritional Consultations. In these consults she will be able to assess your current nutrition habits, set some goals for you, then start working towards them. If you are potentially interested in getting together with Sara contact us- to schedule an appointment or even if you just want some more information. 



Today's Workout

Thrusters 75/55
Rest 3:00
Box Jumps 24/20
Rest 3:00
Wallballs 20/15
Rest 3:00
Box Jumps 24/20
Rest 3:00
Thrusters 75/55
Score = Total Reps

RX- as written
Beg: Front Squats out of a rack, Steppes, No-Squat Wallball

Saturday 12.20.14 & Sunday 12.21.14

CF Kids will be held at 10am tomorrow so that parents and kids can work out at the same time on different sides of the gym.We hope to see you and your kids!!!






Today's Workout

Saturday 12.20.14
1st-3 Power Cleans 115/75
2nd-10 Wallballs
3rd-20-Double Unders
Rx+:165/115, 15 Wallballs, 30 Double Unders
Beg:5 KB Swings, 10 Goblet Squats, :45 Jumprope
Continuation Post:
1st-5 Power Cleans
2nd-15 Wallballs
3rd-25-Double Unders

Friday 12.19.14


Reminder that both gyms will be closing following the 4:30p classes for the Craic Christmas party. Come out and have some fun with your fellow CraicHeads!!!




Dan doin’ work



Today's Workout

Thrusters 95/65
(10min Cap)
Rx+:Increasing Thrusters 95/65-135/95-155/105
10-Front Squats
10-Ring Rows

Thursday 12.18.14

Banded Pull ups

In class the other day someone asked me if they could use bands for pull ups and I said no because it’s not really helping you. Bands are ok if you are not looking for strength in the pull up, bands are helping you in all the wrong parts of the movement. You get the most assistance at the bottom or dead hang portion of the pull up. This is where you need the most help yes, but it’s also where you would be building the most strength. Think about it like this, if you are doing bench press and you lower the bar to your chest and your spotter (or a band) rips the barbell off of you, you will be missing out on most of the benefit of the lift. Where you would be struggling the most is where the band will be doing all of the work. Partner assist pull ups or jumping pull up to a negative lowering are much better options to build the strength needed to do strict pull ups. So if you are looking to get stronger with strict pull ups, ditch the band.



Shea and Amy



Today's Workout

Run 400m
20-Deadlifts 165/115
Run 400m
Rest 5:00
Beg:30 KB Swings
15-KB Swings
15-Hanging Straight leg Raises
Rest 1:00