3 rep

Nick | 05/21/2015 | 1

Our strength work is typically focused on getting under a certain number of reps at a significant weight. We’ll generally try to get as heavy as we can by the last set, but the focus is on the volume of work at a heavy weight.

Today’s strength is focused on finding a 3 rep max. In many ways this will still look similar in the way we climb up in weight, but the focus will be different in that we want to make sure to find the balance of getting our bodies used to moving heavier and heavier weight while not wearing it down too much so we can peak strongly with a PR on the last set (or 2 if it feels good). This doesn’t mean we want to jump right up to our max weights, but it does mean that we don’t want to blow ourselves out too early. Load up that bar and let’s see what you have.

STR:

HBBS

3rm

WOD:

3 Rounds:
400m Run
20 KBS
10 OHS (95/65)

CYCLE BENCHMARK:
6 Rounds:
200m Run
10 Wallballs @ 20/14
5 Burpee Box Jumps @ 24/20

Schedule Update:

We will not be running normal classes this Monday in observance of Memorial Day. We will be running the CrossFit Hero WOD Murph at 10am for any who would like to participate. This does not count as a class!

Help for local teens in need

One of our members has been working with the guidance department at Somerville High to source aid for over 20 unaccompanied minors who are currently attending SHS.

These students live on their own and work near full time jobs after school to afford rent in local apartments.

They are struggling and in a highly precarious position.

The guidance department tries to support them with simple items to make their everyday lives a bit simpler.

These items range from new sheets and towels, clothes, toiletries (razors, shampoos, first aid supplies) to gift cards ( grocery stores, Restaurants, CVS, Target) and T passes.

We will be holding a small collection at CFSV to gather supplies to donate to these students in need.

From 5/18-5/22 there will be a collection box in one of the daily cubbies. If you are able to get any of these items for donation- it would be greatly appreciated!

If you want to get more involved, or you have a larger item to be donated, or you need these items picked up at your house don’t hesitate to contact Erin Baumgartner @ erin.baumgartner@gmail.com or (978)944-2247.

3 rep

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