by Adrian Bilyk | Nov 6, 2018 | Blog
Rowing is certainly a mode of exercise that people can progress very quickly in. In fact, it’s not uncommon for a talented athlete to start rowing and make their country’s national team within just two or three short years. The point is only to say it doesn’t take... 
by Justin Quandt | Nov 15, 2013 | Endurance WoD
Session 1, Week 2 Long Distance: Done in class together 5 K Row for Time Goal times Male: 22 minutes Female: 25 minutes This workout is for Winter Endurance Athletes only, the next time to join the program will be in Session 2- December... 
by Justin Quandt | Nov 11, 2013 | Endurance WoD
Session 1, Week 2 Warm-up: :30 ON :30 OFF, 5 rounds round 1= jump squats, round 2= push ups, round 3= broad jumps, round 4= high/low plank, round 5= jump lunge Part 1. Rowing intervals 3 rounds: 500 m row for time, 200 m paddle row Notes: 500m is all out sprint trying... 
by Justin Quandt | Oct 28, 2013 | Endurance WoD, recent
Winter is upon us but that shouldn’t stop you from maintaining your endurance capacity! Join us in the Winter Endurance Program starting the week of November 4th. Read below for details about this program and feel free to ask any of the coaches for more... by Justin Quandt | May 30, 2012 | WoD
Barbell complexes combine multiple lifts without putting the bar down. By adding volume to high-power lifts, the cardio-respiratory system is taxed much more heavily than doing the lifts by themselves. Complexes are effective at increasing power and muscle...
