Want a stronger core?  Want to conquer those body shapes necessary for crossfit or want to have a better mid-section or overall functional core for day-to-day activities?  Want help preventing common back injuries?  Then come give this core class a try!  A 30-minute core blaster 360 degrees (front and back), taught by a USAG Gymnastic Coach, implementing many types of core work, including gymnastic core drills.  All movements are easily modified for each individual.  Class is good for beginners, intermediate, and hard core athletes alike.  You do not have to be a crossfit member.  This is a first come, first serve 10-spot class.

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Rowing by Paul Ems

TUESDAY - 5:15PM - 5:45PM





(walk-ins available for any rowers not reserved at time of class)

You may have wondered to yourself why Crossfit utilizes the rower rather than a climber, treadmill, spin bike, or really any other piece of cardio equipment out there. I mean, when you go to a commercial gym you see almost everything but rowers. Maybe the gym has a couple off in the corner, but they definitely do not dominate the gym’s cardio space. So why did Crossfit decide to go with the rower when so few others have?

  • Rowing is a 30-minute class for those wanting to work on cardio based workouts.  The main event will be rowing with some CrossFit movements sprinkled in.  Here are some reasons to add this class to your training:
    • Rowing is a full body movement.
    • Rowing is an efficient calorie burner.
    • Rowing develops strength and endurance.
    • Rowing is a low impact exercise.
    • Rowing is good for active rest days


Rowing is a full body movement.

At first glance, you may think that rowing is just a different kind of cardio that focuses on the upper body rather than the lower; as treadmills or spin bikes do. It would be logical to assume that the back does most of the work in a pulling motion. and while that may be the case in a static, weighted cable row, that is certainly not the case when it comes to rowing on a row machine.

Rowing is a full body workout. It uses almost every major muscle group in your body. Rowing hits the lats, quads, hamstrings, glutes, abs, obliques, lower back, shoulders, and arms – both biceps and triceps. And since you’re using so many muscles at once, you will most certainly be elevating your heart rate. This makes it a much more efficient workout than running or spinning; both of which primarily use the lower body.

Rowing is an efficient calorie burner.

You might not think that a movement that involves sitting could burn all that many calories an hour, but you may be surprised. Rowing is metabolically challenging, and can burn upwards of 1000 calories an hour. Just consider how many muscles are working together in harmony to complete each stroke. You’d have to push yourself pretty damn hard on a treadmill to hit those numbers, and you’d still only be challenging (I use the word challenge loosely in this case) your lower body.

Rowing develops strength and endurance.

The beauty of rowing is that it never becomes obsolete just because your strength or endurance improves. Rowing can be as easy or as hard as you choose to make it. Challenging yourself is as simple as rowing harder or rowing faster. Whether it’s a water rower or the Concept 2 rower, the resistance becomes greater the harder you pull. Push yourself on a rower and your cardiovascular health, endurance, and overall strength will always continue to improve.

Rowing is a low impact exercise.

Rowing is an extremely safe form of cardio. It’s easy on your joints; especially the knees and ankles, and can be performed at high endurance levels by nearly everyone, and without the fear of injury. It’s also beneficial for joint health since rowing moves your joints through such a large range of motion.


There are a lot of options when it comes to cardio, and there are a lot of options when it comes to choosing where to buy your equipment. If you’re new to Crossfit or the fitness world in general and you are not familiar with the Concept 2 rower, I suggest you check out some fitness sites, the Crossfit forums, and then just ask around. I think you’ll be hard pressed to find someone who doesn’t agree that the best cardio you’re going to get on a machine is going to be on the Concept 2 rower. Hey, all those fit Crossfit folks at the Games can’t be wrong, can they?


Workshop Dates To Be Announced throughout the Year


All progressions are modified per athlete.   Every workshop will concentrate on the Olympic Lifts -- The Snatch & Clean

In CrossFit, Olympic Lifts are not only taught for the strength factor but for mechanics and the skill it takes to do these lifts and how that skill transfers into other movements.

Spend the time learning, studying and practicing the two basic lifts. The snatch and the clean & jerk bring speed, power, coordination, agility, accuracy, and balance to strength training.

As always, we separate groups based on their specific needs, ability, and prior understanding of the lifts.


It is amazing to uncover ALL the benefits of Olympic Weightlifting. First, what is Olympic Weightlifting?  Olympic weightlifting is comprised of two lifts; the Snatch and the Clean & Jerk. In the snatch, a barbell is lifted from the ground to overhead in one smooth movement. In the Clean & Jerk, a barbell is lifted from the floor to the shoulder and then overhead in a locked out position. These lifts test for explosive and functional strength, while taking the whole body through it maximum range of motion. During these lifts the body is working as a whole, the body is not separated into parts and pieces. The Olympic lifts are inherently technical, dynamic and fast.

In CrossFit, we teach that in order for ones fitness to be balanced, we must train ten areas of fitness. Those are; cardiovascular respiratory/ endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Olympic lifts are unique in there ability to create neurological and muscular adaptation. “They train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. "The explosiveness that results from this training is of vital necessity to every sport.” (CrossFit Foundations, 2006)

In addition, they are the essence of a functional core to extremity movement. A core to extremity movement starts with a stable core/spine and creates a wave of muscle contraction to the weaker extremities. These are the “natural” muscle recruitment patterns of our bodies. By using our bodies as a whole, each piece gets stronger.