28 August 2018


Do you hate the Rowing Machine?  Do you long to be a more efficient Rower?  Just like anything, Rowing is an acquired skill and one you can easily improve upon.  Join Coach Allen for one of his upcoming Rowing Clinics this month.  The clinic is $10 for members and $15 for non-members.  Limited spots available.  Registration Links Below (Click on desired Date):

Saturday, 8 September @ 12:30 p.m. to 1:30 p.m. 

Sunday, 23 September @ 1:00 p.m. to 2:00 p.m.



Level 1
Split Jerk: 4 x 3 (focus on foot work and position)

Level 2
Build up to a Heavy Single Jerk
Push or Split



Level 1:
6 RFT:
9 Hanging Knee Raises
10 DB Clean and Jerk (Rx: 45/25; S: 35/20)
11 Cal Row

Level 2:
9 T2B
10 KB snatch (Rx: 53/35)
11 Cal Row



50 GHD Hip Extensions (S: Glute Bridges)

50 GHD Sit Ups (S: Abmat Sit Ups)



Members are required to pre-enroll in classes to secure their spot.  Each class is capped at 25 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. WOD which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.