Going into his freshman year of high school, Sam Frawley needed to make a 

dramatic change in his life: he was out of shape and weighed 215 pounds. Sam transformed himself, shedding 40 pounds and greatly improving his strength and speed, by joining the wrestling team and later taking up boxing, training with the famous Micky Ward and Dicky Eklund. After working with them throughout high school, Sam eventually earned a spot on the US Olympic Training Team at Northern Michigan University.

After returning to Massachusetts with a continued desire to improve his strength and speed, he tried various gyms but was never able to achieve the results he was looking for. In February 2012, Sam became a CrossFit member and found the environment that enables him to push himself both mentally and physically. Learn more about coach Sam in our “Coach Highlight” interview.

“Sam has been a coach for us for over 5 years, continuing to advance his skills as an athlete, and coach.  His keen eye for coaching and advancing the skills of our athletes led him to pursue and study programming.  Sam is now in charge of all our programing and training for our coaching staff.

He is a fierce competitor and an incredible athlete, but when he is not training, programming or coaching you can find him at the gym surrounded by a pack of kids that can never get enough of him, or holding babies for members.  He has a huge heart, and always has a smile and encouraging words for everyone he sees. we are lucky to have him!”  

– Susanne Duato/Owner CrossFit110


  • B.A. Fitness & Wellness; Salem State University
  • CrossFit Level 1 & CrossFit Level 2 Certified
  • CrossFit Powerlifting
  • CrossFit Striking
  • CrossFit Football