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

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Testimonials

"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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Monday 10.20.14

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This coming Saturday is our annual fundraising event – Barbells for Boobs. As you all know October is breast cancer awareness month. CrossFit’s all over the world participate in this event throughout the month to help raise money and awareness for mammograms in action. Click the link for more info. This will be our 4th year hosting it. Over the past 4 years we have had breast cancer effect several of our clients. Christina Blair is currently battling it herself so it’s very close to home.

The workout is going to be:
Grace
For time:
30 Clean + Jerks 135/95
As always we have scaling options available.
This year we will dividing everyone into 4 groups.
Please follow the link here and add your name to the spread sheet for what group you would like to be in.
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We will make heats based on the number of people participating and will announce the heats in Thursday’s post. Heat 1 will be at 9am and we will be done by 11am at the latest.
Group 1
Men – anything up to 65lbs
Women – anything up to 45lbs
Group 2
Men – 65lbs-95lbs
Women – 45lbs-75lbs
Group 3
Men – 95lbs-130lbs
Women – 75-90lbs
Group 4
Men and Women RX
This event will be running in place of the morning classes.
We will have a jar for donations. We would love if everyone donated something but it’s not required.

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Today's Workout

15AMRAP
Part. 1
15-Deadlifts
15-Lat Hop
Burpees
Part. 2
200m-Run
Score = Total Rounds not including the run
Rx:225/135
Int:165/105
Beg:95/65, No Pushup Burpees

Saturday 10.18.14 & Sunday 10.19.14

Reminder that Dr. Rockett is having an Injury Prevention Presentation at CraicWood @11 am on Saturday the 18th following the 10 am class.

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Dave

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Today's Workout

Saturday 10.18.14
Lurong Workout
Snatch and T2B Ladder

Sunday 10.19.14
5 rounds, rest 2 min after each
25 cal row, 20 double swings, 15 push press, 10 double squat clean

Friday 10.17.14

 

 

Don’t forget to mark your calendars for this Saturday at 11:00.  RxRehab will be hosting Dr. Sean Rockett, an orthopedic surgeon, active crossfitter, and member of the Crossfit Games Medical Team will be here at Craic to give one of his injury prevention seminars. This interactive talk specifically designed for CF boxes emphasizes human anatomy, early signs of injury, modification for injuries, treatment, and most importantly PREVENTION. There is a $20 drop in fee with profits going to a variety of charities.

Stick around after Saturdays workout and learn something new. See you all there!

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Susan looking STRONG!!!!!

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Today's Workout

Bench Press
10-10-10-10-10
+
20AMRAP
200m Run
6-Inch Worms w/pushup
8-Pullups
10-WTD Situps

Thursday 10.16.14

One week into the challenge and I’ve been really impressed so far with everyones dedication. The meals people have been posting on Facebook make me hungry every time and have inspired me to start getting more creative in the kitchen again.

On days where you forget, or simply don’t make time to prepare your meals for the day it’s good to have some NB friendly products on hand. The Focus Food bars in the above pic are awesome for in between meals or when you are stuck on the road. People are always asking us what to eat for snacks. While we will always advocate having real food first, sometimes its just not realistic. In those cases these bars are a great alternative.

Click here to check out the products our staff are taking regularly and to get 10% off.

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Today's Workout

60 Back Squats for time
-Rest as needed-
Rx:225/135
Int:155/105
Beg:75/45
Score= Total time

Wednesday 10.15.14

I just read a great article on the damper setting for rowing. “Picture it this way: A 10 setting would be a barge. Not very nimble in the water, takes a lot of work to move it. A 4-5 would be a kayak or a boat that was made to race and move through the water. A 1 would be Jesus and you’d basically be walking on water with no resistance.” It has some cool points in it. Basically it says people should be setting their damper based on their drag factor score. This is a setting that can be found on the rower. You scan read the rest of the article here. To find your drag factor “Turn the display on (or reset it) to bring up the main menu, select options. Then Select the display drag factor option. Row for a little bit, at least 10 strokes going at whatever you consider your normal (not sprint) pace to be. The drag factor will calculate for you.” You should be shooting for a 110-130. Your drag factor and damper setting will change from rower to rower but it’s a great tool to use so that no matter what rower you get on, it will feel like the one you are used to.

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Collin taking a little snooze

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Today's Workout

7AMRAP
15-Deadlifts
15-Box Jumps
-Rest 10mins-
7AMRAP
30-Double Unders
15cals-Rowing
Score= Rd1/Rd2
Rx:205/145, 24/20
Int:165/115, Stepups 24/20, Scaled # of DUs
Beg:95/65, Stepups or jumps to 20/Plates, 60-Single Unders or 10-Attempts