Norwottuck CrossFit

09/07/2026

Labor Day Workout At 915

08/18/2026

Falling behind. Needing a hand. Insecure. Joint pain. Perseverance.

08/17/2026

More range of motion on squats with wedges

08/11/2026

We asked our members: “What injuries were you able to exercise with?”

“Back injuries. Shoulder. Wrists. Strains. Sprains. Norwottuck education kept me going through all of it.”

“When I was working out with you guys, my knee was the most pain-free it ever felt.”

—Member with a history of MCL/PCL surgery

“Shoulder was cooked. Still worked out with modifications and scales.”

“Bilateral wrist tendonitis and a pinched nerve in my neck.”

“Came back from umbilical hernia surgery and numerous injuries from running.”

“My horrific tennis elbow did not stop me. You showed me movements to help ease the pain.”

Training safely can mean changing the movement, load, range, volume or pace.

An injury history doesn’t automatically disqualify you from exercise. You need an appropriate starting point.

08/11/2026

07/24/2026

Show up. Bring a friend. Let’s make this thing stick.
First class is this Thursday

07/09/2026

Bands, rings, whatever gets you there scaling isn’t a shortcut, it’s the strategy. Father daughter WODs when you’re both grinding through the same workout, just with your own game plan.

That’s the whole point. Same effort. Same timer. Different path.

06/24/2026

⬇️ 7.7 lbs lost
⬆️ 2.6 lbs of muscle gained
⬇️ 10.3 lbs fat
⬇️ Body fat from 37.2% → 30.3%

3 months.
This is what body recomposition actually looks like the scale goes down while muscle goes up. It’s not a gimmick, it’s what happens when programming and nutrition are dialed in together.

16.2 lbs lost. Only 2.8 lbs of that was muscle.

Body fat from 21.1% → 15.3%. At 55 years old.
During an aggressive fat loss phase, some muscle loss is expected. The goal is minimizing it.

The scale went up 2.9 lbs. He got leaner.
~7 lbs of fat lost. 5.9 lbs of muscle gained. Body fat from 33.8% → 29.8%. At 69 years old.

After retirement, he decided to learn how to lift. ~13 lbs of body composition change in under 4 months at an age when most people are told to just “stay active” and accept decline.

Structured training and nutrition coaching aren’t just for people in their 20s and 30s. The data says the oppositethis is when it matters most.
Customized macros, structured programming, and weekly check-ins with his coach.

06/22/2026

Protein Potluck Taste Test

We sampled a bunch of high protein snacks so you don’t have to waste your money on the bad ones.

Here’s what the crew thought:

Best in show: Protein Doritos (taste similar to the original and Parm Crisps (very good, some are high fat).

Barebells (Creamy Crisp) — excellent taste, a little too similar to a candy bar for macros

Worth buying:

David Protein Bars (Cinnamon Roll) — very good taste, epg chats

Smart Sweets — not high protein, but a solid candy alternative

Protein Puffs — puffy, similar to original products, this version has some kick

Savoritz Cheese Crisps — good, but high fat

Quaker Protein Rice Crisps — good, very similar to regular version

Mixed reviews:

Lenny & Larry’s — the cookies split the room, but the negative reviews were loud

Magic Spoon — very sweet from the sweetener, similar to a rice krispie treat texture

Clear Protein Water — teenager approved

Man Cereal — interesting marketing, strong aftertaste

Getting enough protein doesn’t have to be boring. What protein snacks are you reaching for? Drop your picks below.

06/13/2026

New cert day. NCSF Low Back Specialist. Because “I threw my back out” shouldn’t mean you stop living your life