Summer Fun

JT Scott | 06/14/2015 | 2

We’ve got 3 big events coming up this month!

Community Night Open House

This Friday night from 5-8pm during our regular classes we’ll be also welcoming anyone in the neighborhood to come down and meet us! It’s a great time of year to show off our gardens and encourage people to get active – by becoming members in our gym, increasing their agency in the world, or just getting active in their neighborhood! I’ve sent postcards to our neighbors here in Ward 2 (and some of Ward 3) and will be manning the grill, cooking burgers and dogs (and probably chicken, knowing my habits). There will be cold beers as well, I’m sure, for post-WOD nutrition, so mark your calendars for Friday night! It will be a great time to get a WOD in and maybe greet some of the neighbors.

If you’ve been looking for a reason to bring a friend in to CFSV, this would be a great night for it… also, if you just want to have some burgers and beers with your gym buddies and hang out, this would also be a great night for it! I hope a good time will be had by all.

Rowing Technique Workshop

Interested in improving your rowing? Kirstie and Cleo will be hosting a FREE 2-hour Rowing Workshop on Saturday, June 20 from 11:30am-1:30pm after the Saturday WOD. It’s a no-charge, no-count class: just show up and learn something good about Rowing. We teach basic technique for safety in the classes, but this is your chance to spend 2 hours learning skills and drills that will make your rowing more efficient and effective in your workouts!

2nd Annual Fenway-to-Somerville 5k and BBQ

This was such a blast last year that we’re doing it again! SUNDAY, JUNE 28TH we will run the second annual 5k from CrossFit Fenway to CrossFit Somerville. CFSV is almost exactly 3.14 miles away from CFF so we’re celebrating with an in-house 5k capped off with a BBQ with both communities. Anyone is welcome, so feel free to bring friends! We will head out from CrossFit Fenway at NOON, and you’ll start eating chicken and beers in 22-35 minutes, if last year serves as any example. We’ll post more about carpools and bag shuttles as it gets closer, and as always if you’d like to help or get more info you can send email to projects@crossfitsomerville.com.

Today’s WOD

Right, we’ve got some of our OWN summer fun to do today! Monday kicks off with a speedy burst! We’ll be spending some time in class working on our speed and explosiveness. Speed drills are standbys in the football/team sports conditioning world. We’ll be sharing some of our favorites with you in class, and working on our sprinting technique for a while. Kirstie and Chris are sure to have you bracing up and moving fast, which will come in handy when it’s time to get ready for the WOD. The cleans are meant to be on the middlin side (under 70% of your max clean) and the S2OH will be all about hanging on and banging them out. Just 5 at a time and a run so short that it deserves your full sprinting attention… this one’s gonna be spicy!

Technique: Sprinting and Speed Drills

WOD:
6 Rounds
100m Sprint
5 Power Cleans (135/95)
5 S2OH (135/95)