New to Norwottuck
$375
starting per monthly payment
Includes coached group workouts, nutrition coaching, weekly check-ins, and InBody assessments.
2027 Transformation · Hadley, Massachusetts
If you have 20+ pounds to lose,
your first 10 are only the beginning.
You don’t need to spend the next year on a punishing diet. You need a way to lose weight in stages, practice keeping it off, and keep going. We provide the coached training, individualized nutrition, and weekly accountability to do that.
01 / ProgressLose the first pounds.
Make progress with a nutrition plan built around what you actually eat.
02 / PracticePractice keeping them off.
Learn what it takes to hold your progress when life gets busy.
03 / Next phaseKeep going.
Adjust your plan and pursue the next milestone without another crash diet.
20+ pounds to loseRequired to qualify
January 4, 2027Next program start
Workouts + nutritionWith weekly coaching
20-Pound PromiseConditional coaching continuation
Why I built this
I coach weight loss.
I’m still working on mine.
I own Norwottuck CrossFit in Hadley and coach nutrition for a living. My recent InBody readings show 8.1 pounds lost between July and September. Even knowing how training and nutrition work, I can’t make progress happen overnight.
23.8 lbdifference between Jan. 2024 and Sept. 2026 scans
That’s why this program exists. Progress can be real and worthwhile without being finished. A bigger goal needs a plan for what comes after the first successful stretch.
Rob, owner and coach
The problem with quick fixes
A restrictive diet can tell you how to lose weight.
What happens afterward?
It might tell you to give up bread, eat from a short list of “allowed” foods, or be perfect for 30 days. But what happens at Thanksgiving? On vacation? When your schedule changes? If you have 40 pounds to lose, a plan that only works while life is on hold is not much of a plan.
First, find what you can repeat.
We look at your starting body composition, food intake, and actual weekly schedule. The first plan has to work on a normal Tuesday, not just a perfect Monday.
Then, learn to hold your progress.
You learn how to eat and train when the goal is maintaining what you have achieved, not chasing another lower weigh-in every week.
Then, make the next push.
As your weight, routine, and needs change, we adjust. Significant weight loss often takes more than one phase of losing, with time to practice keeping the results.
One complete program
The workouts are coached.
The food plan is yours.
Transformation uses the same group training, nutrition coaching, and accountability as our 12-week program, extended for people whose goals take more than one phase of progress. Nothing extreme has been added. We simply stay with the work longer.
01 / TRAINING
Coached group training
Show up for scheduled classes with a coach who knows your goals. Movements can be modified to your abilities where medically appropriate and safe.
02 / NUTRITION
A nutrition plan for your real food
We work from your meals, eating patterns, and goals, using food logs or an agreed portion-based approach. Not a list of banned foods.
03 / ACCOUNTABILITY
A check-in every week
Review your food records, weight trend, consistency, and the obstacle most likely to derail next week. Leave knowing what to change.
04 / MEASUREMENT
InBody progress assessments
Track documented body weight and estimated body-composition trends over time, alongside how you feel and perform.
05 / STRATEGY
More than one weight-loss phase
Work through periods of losing weight, learning to hold your progress, and moving toward the next milestone. Your coach adjusts your plan as needed.
06 / LONG GAME
Habits you can keep after coaching
Practice managing weekends, restaurants, travel, missed workouts, and other parts of real life without declaring the whole effort ruined.
The 20-Pound Promise
If you do the work and miss 20 pounds,
we keep coaching.
If you meet the agreed training, nutrition, check-in, and assessment requirements but have not lost 20 pounds by the end of your original program, we continue your nutrition coaching, weekly check-ins, and InBody assessments at no extra coaching charge.
What do you have to do?
The promise is for clients who follow their agreed plan. That means completing at least 80% of scheduled workouts (including preapproved modified sessions), submitting at least 90% of weekly check-ins, and completing scheduled InBody assessments. For nutrition, at least 85% of active coaching weeks must include five documented days with average calories no more than 15% above or 20% below the assigned target and average protein at least 90% of target. Approved portion-based plans and coach-directed maintenance phases use their own written standards. Medical changes and approved pauses are handled individually and documented in writing.
If you meet those requirements and fall short of 20 pounds lost, coaching can continue until you reach the milestone, no later than 36 months after you sign your enrollment agreement, provided further weight loss remains medically appropriate.
Important: Free continuation covers nutrition coaching, weekly check-ins, and InBody assessments. Group training and gym access during an extension require a paid regular membership; approved outside workouts may satisfy the exercise requirement. The 20-pound change is measured from the higher of your consultation or January 4 starting InBody body weight, recorded under comparable conditions. The full written guarantee, including medical exceptions, is provided before enrollment. This is continued coaching, not a refund.
January 4, 2027 start · Presale open now
The best time to decide about January?
Before January.
Every fall, it is tempting to write off the calendar and promise you’ll fix everything in January. You can make the commitment now without putting yourself on a crash diet during the holidays.
Your Holiday Head Start:
a workable weekly training schedule and two habits to practice before January 4.
Two habits. Not a 30-day cleanse before Christmas.
The investment
The full cost is clear.
So is the next step.
We first decide whether you have a realistic 20+ pound goal and which coaching commitment fits it. New clients receive training and nutrition together. Current members pay only the coaching add-on.
Already a member?
+$156
starting per monthly payment
Adds Transformation coaching to your current Norwottuck membership; your existing dues stay the same.
Transparent terms: Based on your goal, the program has either 8 or 13 equal monthly payments. The first payment is due when you enroll, even though the program starts January 4, 2027. This is a fixed-term commitment, not a cancel-anytime monthly membership.
See full pricing, total costs, and pay-in-full savings
New clients · training included
8 × $37530 weeks · $3,000 total
$2,700pay in full
13 × $40052 weeks · $5,200 total
$4,680pay in full
Existing members · coaching add-on
8 × $15630 weeks · $1,248 extra
$1,123pay in full
13 × $18152 weeks · $2,353 extra
$2,118pay in full
New-client prices include group training. Existing-member prices are add-ons to your current dues, regardless of your membership rate. The pay-in-full discount is 10%, with amounts rounded to the nearest dollar. Monthly payments begin at enrollment. See the written agreement for cancellation and payment terms.
Find your planThe consultation determines the right program and total investment.
Before you commit
You should know the details
before you decide.
We'll start with a conversation and an InBody assessment to make sure your goal is appropriate and this really is the right fit.
How do I qualify?
You need a realistic, medically and body-composition-appropriate goal of losing at least 20 pounds, plus a willingness to practice consistent nutrition and exercise habits. We'll assess this with you during your consultation; we don't enroll people looking for a crash diet.
Do I need CrossFit experience?
No. We coach and scale workouts to experience and ability. If you're recovering from an injury, we'll review your clinician's restrictions and confirm whether we can accommodate you safely in group training.
I'm already a member. Do I pay for training twice?
No. Any active member can keep their existing membership and add Transformation coaching for the member add-on price shown. Membership dues continue separately. If your regular membership ends during the fixed Transformation term, Transformation installments remain due for nutrition coaching and progress reviews only; class access requires an active paid membership.
What happens if I'm using a GLP-1 medication?
We can coach strength training, food habits, protein intake, and body-composition trends alongside your prescribing clinician's care. Rob completed NASM continuing education on weight-loss medications (0.4 CEUs); this is coursework, not a medical certification. Your prescriber remains responsible for medication decisions.
What if I don't lose 20 pounds in the original term?
If you fulfill the written requirements but fall short of 20 pounds, we continue your nutrition coaching, weekly check-ins, and InBody monitoring without additional coaching fees until you reach the milestone or 36 months after enrollment, whichever comes first, provided continued weight loss is medically appropriate. Gym access during an extension requires a regular paid membership; approved outside workouts are allowed. We review all conditions before you enroll.
Why do payments begin before January?
Presale enrollment secures your January 4 start and includes Holiday Head Start planning before the new year. The first regular payment is due when you enroll; the remaining equal installments are billed monthly. Program service begins January 4.
Norwottuck CrossFit · Hadley
Have 20 pounds or more to lose?
Let’s look at your plan.
We’ll review your weight-loss history, InBody assessment, and the training schedule you could actually follow. If your goal is appropriate and this is the right fit, you’ll leave knowing the recommended plan and full cost.