Friday WOD – 040315

Rachael

Rachael loves rowing 😉

SCHEDULE UPDATE!
We will be closed this Sunday for Easter!
Our first Mobility and Recovery Class will be Wednesday, April 8th at 6:30pm.
Our first GOAT Class will be Sunday, April 12th at 9am.
Our first Strength Class will be Sunday, April 12th at 10am.

GOAL SETTING
In conjunction with our new training cycle starting up, we want to take this opportunity to hear from all of you. We have created a quick, easy Goal Setting Worksheet to help you think through what motivates you to do CrossFit and what goal(s) you have. FYI – This is a new Worksheet we are going to be using with all new On-Rampers, so a couple of the questions may be aimed at beginners. But we wanted to get all existing members to fill it out as well.
Please take 2 minutes to fill out our Goal Setting Worksheet!

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. 1RM Power Snatch

2. 21-15-9 reps for time:
Row (Calories)
Burpee Over Rower

Performance
1. 1RM Power Snatch

2. 21-15-9 reps for time:
Row (Calories)
Burpee Over Rower

EXTRA WORK:
3a. Tricep Extension with Green Band- 4xAMAP
3b. DB Bicep Curls – 4×12 AHAP