No pain, no gain for high school athletes In January, soon after St. John's 2013 football season concluded, Norton took up powerlifting. He won a meet in February with a 457-pound back squat, but he told his trainer, Ryan Cormier, he wasn't satisfied. "We were talking and I said I'm not happy with the way I look, I'm not happy with the way I'm performing," said Norton, St. John's starting middle linebacker.  Norton and Cormier, a coach at CrossFit EXP in Leominster, designed a crossover program for Norton that includes some powerlifting, some football training and some metabolic conditioning elements, as well as a nutrition component.  At 5-foot-9, 214 pounds, Norton has shed 26 pounds since starting the new program, but hasn't lost any of his strength. He recently performed a personal-best dead lift of 507½ pounds. "I feel so much better," Norton said.  While exclusively powerlifting, Norton weighed as...Read more

Smokin' Hot Embers 5K Walk & Run to benefit the Leominster High School Track Program! August 31st Embers Pizzeria, Lunenburg Entree Fee: $15 (until 8/24) race day registration available for $20.  Registration forms available at CrossFit EXP Follow their FB event online HERE Jay M WORKOUT Of the DAY: STRENGTH: Power Snatch 1.1.1.1.1. WOD: [ Grindy ] 10 C&J 5 rounds of Cindy 10 C&J 5 Rounds of Cindy 10 C&J (20 min cap) Team Training: 1 C&J (185/135) 1 Muscle Up x 30 Rds if no MUPS, workout @ 185/135 with- 5 C2B 10 Ring Push-ups 15 Pistols Post in comments below.  Read more

Mike H WORKOUT Of the DAY: STRENGTH: Back Squat 10×3 WOD: [ Tiger ] 15 Burpees 150m Run x5 Rds (12 min cap) compare to 5.19.14 Team Training: Follow class. Post in comments below.  Read more

Jen C WORKOUT Of the DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Work on a strength or skill or make up a WOD from the week! Team Training: Rest Day. Post in comments below.  Read more

You are still able to sign up for Coach Ryan's Oly Clinic and Gymnastics Clinics!  They run every Saturday through August 9th.  See coach Ryan to get caught up to speed from week 1! GYMNASTICS CLINIC SIGN UP OLY CLINIC SIGN UP Kim WORKOUT Of the DAY: STRENGTH: None. WOD: [ Fight Gone Bad ] 5 Rds of: Wall-ball (20/14) 10' Sumo deadlift high-pull (75/55) Box Jump 20" box Push-press (75/55) Row (Calories) Rest 1 min between rounds Compare to 2.20.14 Team Training: Follow Class Post in comments below.  Read more