Rowing – Sat, May 20


Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

Reserve your spot now in Wodify!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – Rowing

Warm Up (No Measure)


Articular rotation:

10 reps each both directions/back and forth

⁃ Wrist rotation

⁃ Elbow circules

⁃ Arm circles forward with thumbs up and shoulder external rotation (small, medium and large)

⁃ Arm circles backwards with thumbs down and shoulder external rotation (small, medium and large)

⁃ Waist circules

⁃ Circle with knees together

⁃ Circles with knees shoulder width apart

⁃ With knee above the waist, wide circles from under the knee

⁃ Ankle rotation (circles, up and down & in and out)

Warm up

⁃ One round of Fish Game

Row Prep (No Measure)


• Objective: keep the heels in the base of the rower during all the drills

⁃ 100m only using the legs & torso at 11 o’clock

⁃ 100m legs and push with back to 1 o’clock

⁃ 100m full stock

⁃ 10 strokes focusing on the recovery portion of the movement:

⁃ * arms first, back second legs last.

⁃ * keep the heels on the base!
:07 – :15 slower than your 1K Row Time

250 Row (Time)

250 Row
1:1 Work : Rest

500m Row (Time)

Max Effort 500m Row
1:1 Work : Rest

1000m Row (Time)

Max Effort 1000m Row
1:1 Work : Rest

“Its-ah me ah-Mario!” (Time)


On a running clock

250m row

500m row

750m row

1000m row

750m row

500m row

250m row

⁃ rest is 1:1

⁃ Score is total time it takes to finish it (rest included)


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