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 12.9.14

Words from Pete:

The holiday season is upon us. With it come’s a lot of difficult choices. What not to eat. Who to buy gifts for? What gift is right gift? How much to spend? How am I going to afford this? Spread our selfs thin trying to go to every party. The list can get really long really fast. The stress that comes with the season can be just as overwhelming as finding the “perfect gift”.

I was inspired today by a few events that happened and the way I decide to react to them. I will spare you the details, but a new challenge is what came out of the inspiration.

I challenge each and every one of you to “The 25 Days of Gratitude” challenge.

The rules are easy

  1. Every time you have a stressful thought that has to do with buying a gift you must     think of one reason you are grateful for that person who will be receiving the gift.
  2. Every time you think you have to do something for someone ask yourself “Why am I grateful for this person?”
  3. When you are in line at the store or stuck in traffic and can feel the stress getting to you tell yourself “Be grateful you have the means to be standing in that line or that you have your own means of transportation”
  4. When ever you make a “To do list”, write down one thing you are grateful for next to each item.
  5. Each day you are grateful for something post it to the blog for the world to see. Someone might be grateful for the same thing as you, but couldn’t see that its right in front of them un till they saw YOU post it.

Becoming aware of what we have to be grateful for will help you balance out all the stresses the season brings. It’s easy to see the pitfalls, but it’s a gift to yourself to see all that we have to be grateful for.

Happy Holidays

Coach Pete

P.s I am grateful to have the opportunity to be part of you life changing journey.







Today's Workout

Power Clean
2-Power Cleans
5-Bar Facing Burpees
Int:115/75, Regular Burpees
Beg:5 KB Swings, 5 No Pushup Burpees

Monday 12.8.14

8 Challenges in the books.

We are constantly coming up with new ways to reinvent this challenge but the underlying concept is always the same. By focussing on the quality of the food that you are eating you will notice dramatic changes.  We’ve been doing this Challenge for 4 years now and every time we have people coming to us saying things like: “My greatest take away is that I will not achieve my desire results without changing my lifestyle.  I.e drinking and eating. As a result of this challenge I will continue to tweak my diet and curb my alcohol intake until I get my desired results no matter how long it takes.” I always like to say that good principles will win out over time. Nothing comes overnight. You may not see a difference tomorrow or next week but be consistent and I promise you the results will come. This Challenge we had a point system. Challengers lost points for cheating and gained points for completing mini challenges throughout the 50 Days. We looked at before and after photos, workout performance, adherence to the diet, and participation in the mini challenges. In order to win we wanted to see all the above. The was one challenger that stood head and shoulders above the rest and that was Nicole B. “My Journey started way before this No Bread challenge. It took me a long while to realize what I wanted and become focused and ready to make some changes in my life. Most importantly I have changed my mind set and with that I changed my schedule, my diet, my sleep habits and my workouts (with Jarrod’s help).  All of this has made me a better person. I look better. I feel better. I have a better attitude. I am healthier and happier than I have been in a long time. I plan on continuing with all of these lifestyle changes because I am a better person with them than without them. I feel that I have not only improved my life but also the lives of those around me. Both good and bad habits and attitudes can be contagious. I would much rather be responsible for the good ones. Craic has really changed my life and I want to thank you and everyone else involved with Craic for helping me to do that. Thank you!”  - Nicole B  Nicole has been a member with us for two and a half  years and its only really in the last 6 months that she decided to really dedicate herself to this. A lot of times when people come to us they feel like they need to change everything in their life on day 1. This is clearly not the case. While we believe in developing and owning the habits and mindset you have towards your Lifestyle, Nutrition, and Fitness. You do not have to go all in from the beginning. Long term results come from long term commitment and you will notice the changes you implement gradually. You will get stronger (mentally and physically) gradually, You will clean up your diet gradually. Nicole is a testimony to that. For those of you who are on Fcaebook you will know that she posted positive affirmations everyday of the challenge, she comes into the gym almost everyday, and she’s been posting pics of a lot of the meals she’s been preparing in advance and she has continued to do so after the challenge. That pretty much sums up Lifestyle, Nutrition, and Fitness right there. Congrats Nicole. We are all looking forward to continue watching your journey unfold.     IMG_0628


Our 2nd winner is Greg Knight. Greg has been with us for a little over six months now and he’s really caught the bug. Before coming to CRAIC he had never really been a gym guy but now he is all about it. Over the course of the challenge he participated in all the challenges, improved on all his workout tests, and looks great. Greg seems to have gone all in from the word go and is reaping the benefits. It’s a cool contrast to Nicole. Greg dove in and started making changes right away and doesn’t look like he’s slowing down any time soon. In his words:

“I would summarize my takeaways in 140 characters as follows:
#noBread #craic #CrossFit #commitment #dedication #goodDecisions #results #performance #stronger #faster #fitter #gameChanger  #newLifestyle”
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Looking at the two winners above you can see two totally different approaches towards the same goal. Nicole has taken a longer approach and made changes over time and Greg has jumped right in from the beginning. The message here is that it’s doesn’t matter what stage of life you are in or what your level of commitment is at the beginning. You can take it slow and progress over time, or you can dive in head first and get after it. Neither approach is better or worse than the other, just different. The underlying message her is that the results will come if you put the time and effort in. Nothing in life is free and nothing worth having comes easy.

Our next challenge will be in February. It’s going to run for 28days, will have 4 challenges with prizes for each. We will announce details in mid January. 



Today's Workout

Back Squat
(Heavy Triple)
1:00 ME Front Squats 115/75
1:00 ME Pullups
Rest 3:00
Score = Total squats/Total pullups
Beg:KB Squats, Ring Rows

10/ea-DB Ext Rot.
10/ea-Single Arm Curl
10-Straight Leg Raises(slow)
Rest 1:30

Saturday 12.6.14 & Sunday 12.7.14


Spider Chris




Today's Workout

Saturday 12.6.14
A1)Rear Elevated Split Squats
A2)DH Pullups
5x M.E. Deadhangs
Int:M.E. Part Asst.
Beg: M.E. Ring Rows
B1)15-Wtd Situps
B2)20-Bicep Curls
Rest 2:00

Sunday 12.7.14
Last class! Last chance to get your butt kicked!
12 "Bellz" of Xmas
6 rounds for time of the following:
12 KB Goblet Squats
12 KB Box Step Overs
12 KBS American
Rest 3 min
6 rounds for time of the following:
12 KB Pushpress
12 Box Jumps
12 KB Snatch

Friday 12.5.14

 Today (Friday) Dedham is having it’s annual tree lighting in Dedham Center from 5:30p-8:30p. Plan accordingly if you are planning to go to the evening classes in Dedham.


This Sunday will be Rita’s last Kb class. Come out for one last great work out with her. Good luck with your new endeavor Rita, you will be missed!


IMG_0972Mel and Kelly



Today's Workout

Deadlifts 225/155
Int:155/105, (2-3) Ab Mats and a Scaled # of HSPUs
15-KB Swings
15-DB Push Press

A)10/ea-Single Arm Seated Press
Rest 1:30 x3
Rest 2:00 x3

Thursday 12.4.14

Becky shared recipe that she used during this past NoBread Challenge that helped her through those sweet cravings. She got the recipe at

Simple Paleo Reese Cups
Prep Time
Cook Time
Total Time
Author: Simple Green Moms
Recipe type: Paleo
  • 1 cup smooth Almond Butter (or peanut butter if not strict Paleo)
  • ½ cup unsweetened shredded coconut (optional)
  • 1 tablespoon coconut oil
  • 1 tablespoon honey
  • 1 cup dark chocolate chips (use Enjoy Life brand if strict Paleo)
  1. Place almond butter, oil and honey in a glass bowl then microwave for about 30 seconds or until melted
  2. Stir in shredded coconut until fully combined
  3. Add a spoonful of the mixture into 12 mini muffin tins
  4. Place the chocolate chips in the glass bowl then microwave for about 30 seconds or until melted
  5. Pour melted chocolate on top of each muffin tin then place in freezer for about 30 minutes or until set.
  6. Take out of freezer and wait a few minutes then with a knife go around the edges, they will pop out fairly easy – handle with care.
  7. ____________________


Thom is so fast



Today's Workout

Meters Rowed
Rest 1:00
Rest 3:00
Rowing @90%
Situps = Same score all 8 rounds