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  Long time member Kristin H. is another one of CFM’s hardest workers.  Don’t let her big smile and easy going nature about her fool you into thinking she’s not capable of crushing the most challenging WODs, because she does, and on a regular basis! Age: 40 Occupation: Nurse Practitioner How long have you been a member at CFM? August 2013 (I think) How often do you CrossFit? 4-6 days

  The following content has been taken from Concept2.com, the designers of the ski erg.  Give it a read to educate yourself on some of the ski ergs most basic functions.  To learn even more, visit Concept2.com/skierg The Concept2 SkiErg makes the sport of Nordic skiing available to everyone. Long recognized as delivering one of the toughest workouts around, Nordic skiing develops both strength and endurance and exercises the legs

  Member name: Danielle Smith Age: 40 Occupation: Victim Witness Advocate How long have you been a member at CFM? 4 years How often do you CrossFit? 3-4 times per week Do you remember your first WOD? Looking back, how did it go?  I have know idea what the WOD was but I remember thinking “what have I gotten myself into?” What is/are your favorite movement(s) to perform? Push Press and

  We all love a little soy sauce every now and then with an Asian inspired dish, but what if you are like myself, and stay far far away from any soy products, but still want to enjoy the addition of this flavorful addition?   Before we get into this tasty alternative, a little bit about soy products… First off, all soy is not created equally.  The tradional raw soy

    Member name:  Gary Bednarz Age: 33 Occupation: Emergency Nurse @ Brigham and Womens Hospital & Nursing instructor @ UMass Boston How long have you been a member at CFM? 2+years CFM (4 years of crossfit) How often do you CrossFit? About 4 times a week Do you remember your first WOD? Looking back, how did it go?  I believe my first WOD consisted of pushups, pullups, and air

Everyday you are faced with a plethora of tasks, some more physically demanding than others.  A lot of the time you know what you are in store for and can take on the task alone, grab a helping hand, or delegate it to someone more fit for the job.  There are other times when you are faced with an unknown, something you were totally unprepared to take on.  You don’t

    Member name – Chris Marden Age – 28 Occupation – Public Safety Commander / Military Officer Candidate How long have you been a member at CFM? – 1 Year How often do you CrossFit? – 2-3 times per week Do you remember your first WOD? Looking back, how did it go? I don’t particularly remember my first WOD but I remember the feeling of defeat. Something that quickly

  1. Member name: Melissa Mamary 2. Age: 35 3. Occupation: Chief Domestic Engineer 4. How long have you been a member at CFM? A little over 8 months. 5. How often do you CrossFit? 4 days a week, sometimes 5 if I can. 6. Do you remember your first WOD? Looking back, how did it go? I vaguely remember the WOD itself, but I definitely remember being so nervous

Spotlight Athlete of the Month 1. Member name: Patrick Kelliher or just PK 2. Age: 37 3. Occupation: union carpenter 4. How long have you been a member at CFM? Just about 10 months now. 5. How often do you CrossFit? It started with only about 3 times a week, but recently I’ve been coming 5-6 days a week. 6. Do you remember your first WOD? Looking back, how did

        Member name: John Troy Age: 43 Occupation: Elementary School technology teacher How long have you been a member at CFM?  4 years How often do you CrossFit?  2-3 times a week Do you remember your first WOD? Looking back, how did it go?  I’m not 100% sure, but I’m thinking it involved deadlifts and box jumps. I remember it kicked my butt though. When it was over I felt

    Name-  Mandy Butler Age-  41 Occupation–  Stay at home mom to two little girls.  Hensley-7 and Delaney-5 How long have you been a member at CFM? It will be coming up on a year.  I was acquired during the 545 split.  I was there for 3 years. How often do you CrossFit? I CrossFit Monday, Tuesday, Thursday and Friday Do you remember your first WOD? Looking back, how

Our spotlight athlete of the month for December is Amy Kandravy.   Amy, another one of our founding members, has shown all of us that know matter what fitness background you come from and no matter what your goals are, CrossFit can always help!  As a strict cardio enthusiast (runner) prior to starting CrossFit, Amy has now become much more well rounded, and is currently our strongest female athlete at the box!

  1. Member name: Bryan Fecteau 2. Age: 40 3. Occupation Attorney (Estate Planning, Real Estate, Business Law) 4. How long have you been a member at CFM? 4.5 years (Started on Opening Week-2012)) 5. How often do you CrossFit? 3-4 days a week 6. Do you remember your first WOD? Looking back, how did it go? A strength protocol involving overhead squats. The movement seemed so “dangerous”-compared to the


Oct 2016

Don’t Go Nuts!

I know that a lot of you new to the CrossFit experience are also hopping on board the Paleo express as well.  This is a very good thing!  As you know nutrition drives everything you do.  What you have to realize is that even if you are eating a ‘Paleo’ style diet, with wholesome fresh foods, this in no way gives you a free pass to eat as much of

     Member name:  Hilary Newcomb   Age: 34   Occupation: Medical Aesthetician   How long have you been a member at CFM? 2012   How often do you CrossFit? 5/week   Do you remember your first WOD? Looking back, how did it go? I don’t remember exactly what my first wod was, I was too busy trying not to die.   What is/are your favorite movement(s) to perform? Give

There is a lot of fact and fiction out there when it comes to your health and fitness.   Everyone is a so-called “expert” in their respective field of study, and everyone seems to formulate their own theories regarding what is best, and what is bust. I recently came across an article that talks about 3 common myths, or as they put it – Lies – that have been perpetuated throughout

During the Summer months, the first word that usually comes to mind is “relaxation”, but in many of our worlds, that is hardly the case.  Yard work, house work, road trips, camping, boating, beach trips, golf games, tennis, jogging, hikes, chasing the little ones around, etc…all of which take their toll on our physical wellbeing.  Whatever it may be, any given Summer day can certainly expose how ready or not

Whether you are new to CrossFit or not, there will come a time  when you will have to question your integrity. It is human nature to want to be better than your peers  and finish first.  The real question is – did you really out do everyone – or just make everyone believe you did. Here is a great article I came across that gives some great differences between the

Gatorade, PowerAde, Red Bull, electrolyte pumped-up sports drinks…they’re good for you, right? You see athletes chugging down bottles of the neon-colored liquid in every ad and real life, surely they do something, and they do. They help you maintain your body’s balance of electrolytes during or after periods of heavier exercise. But when you look closer, you’re really just paying an outrageous price for glorified, brightly colored, sugar water. The

Have you been the victim of a callous, torn hand, a cut up shin, or suffered any wrist strain while CrossFitting? While training hard in CrossFit, some of these things are hard to avoid while others are not.  Preparing yourself with the proper gear is just as essential as any other element of your CrossFit training. One way to help minimize these negative effects is by taking necessary precautions.  Below are

The 2016 Winter Whole Life Challenge has just ended and the results seen across the board were nothing short of amazing! Below are responses from our top 3 winners of the challenge when asked about the challenge and how it affected them. Whether you have done this challenge in the past or not, there is definitely something in this challenge for everyone.  Congrats to everyone who took part in the

By Jon Gilson Nutrition, Cooking, and Recipes0 Comments   The only thing that sabotages a great nutrition plan faster than the twin temptations of sugar and bread: a lack of the right foods, close at hand. Let’s prevent that. Below, seven tasks you can perform in the next seven days to ensure you’ll always have compliant, healthy food ready to go (while facing as little temptation as possible). Go through the

Most athletes don’t take their recovery seriously enough. Recovery starts the second the WOD is over!  Everything you do from that moment will contribute towards your recuperation allowing you to realize a greater level of health and fitness as well as prepare you for your next WOD.  Let’s spend a few minutes to talk about it. <  …PS you don’t have to look like this guy at first… 1. Post

I know I have discussed this topic before, but it is worth mentioning again – Learn how to squat, and learn how to do it good! “Regardless of what the problem is, the answer is to squat.” Those are the words of CrossFit founder Greg Glassman. “People who do not know how to squat do not have normal hip function, they don’t have normal leg function,”  “They can’t jump, run,

I came across this short little video that does a great job of exposing advertisers and their scams to push unhealthy food products into your home as healthy.  I know a lot of you are smart enough not to go  near any of this stuff, but for those who are still figuring things out, this should hopefully serve as a good wake up call.  As a rule of thumb, if