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Beginner Row
A 30-45 min workout focusing on technique and introducing all intensities of rowing
Circuit Row
A typical circuit training workout includes about 8-10 exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations. This specific class focuses…
CORE
CORE challenges your core stability, mobility, and strength from head to heel. Capitalize on plenty of repetition and motivating music to inspire great technique, increased energy expenditure, and a stronger warrior spirit. Drills takes your cardio to the upper tier and you’ll find opportunity to reach new levels of muscular strength.
Just Row
It’s JUST that. Rowing. From start to finish, you’re generating power — strokes — through your legs, core, and arms. This type of low impact exercise uses over 80% of the muscles in your body at once. Most classes include moments of high and low intensity to ensure a top-notch cardio workout.
Just Row Xpress
It’s JUST that. Rowing. From start to finish, you’re generating power — strokes — through your legs, core, and arms. This type of low impact exercise uses over 80% of the muscles in your body at once. Most classes include moments of high and low intensity to ensure a top-notch cardio workout. This is a…
Metabolic Row
Training designed to consume maximum calories during your workout, and to create an oxygen deficit that forces your body to burn calories at an accelerated rate for hours afterwards. We will utilize, interval training, circuit training, and a combination of to reach anaerobic glycolysis, one of your body’s three energy systems. Not only are we…
MODES
You don’t have to be a rower to enjoy our classes! You choose your own MODE! Your modality can be rowing, elliptical, treadmill, stair climber, stationary bike, or bodyweight. We will incorporate your mode into whole-body functional fitness with cardiovasular, strength training, and flexibility components. We will also execute multijoint exercises that simulate movements people…
Refresh Rowing Crew 16 Week Training Session
16 week sessions. Each session will be 45 Min.
RIP Strength Training
Say hello to lean and strong. We use traditional strength training exercises with adjustable barbells, dumbbells, kettlebells, resistance bands, bodyweight, or whatever tool you have! You will get a combination of muscle endurance, muscle strength, and muscle stability. A very popular class in the group fitness setting!
Row & Core
Activate the core in all planes of motion, using standing, seated, supine, prone, and kneeling positions. Dozens of movements and exercises get you firing on all cylinders, strengthening and sculpting your core. We will focus on stability, mobility, strength, and power. This class will also focus on indoor rowing drills, intervals, and endurance rowing.
Row & Flow
Consider this as athletic Yoga. A light indoor row with mostly non-weighted, floor based exercises. The perfect blend of sport, yoga, tai chi and pilates is perfectly choreographed to motivating music. Lengthen, release, strengthen, energize your breath, master a static pose after intense dynamic mindful movement… it’s all here, for you. Levels 1, 2, 3…
Row & Power
Say hello to lean and strong. We use traditional strength training exercises with adjustable barbells, dumbbells, kettlebells, resistance bands, bodyweight, or whatever tool you have! You will get a combination of muscle endurance, muscle strength, and muscle stability all while incorporating indoor rowing drills, intervals, and endurance rowing.
Row & Stretch
After a rowing drill, interval, or endurance row we will move into a deep stretch segment of the class. Setting aside 20-60 seconds of dedicated time per muscle stretch. We will increase our range of motion and flexibility. Reduce muscle and joint pain. Improve relaxation and decrease stress.
Rowing and gROWing – Kids Clinic
The mechanics of the indoor rower itself are simple and easy for kids to grasp. We will focus on team building, leadership qualities, STEM activities, history of rowing, safety, rowing technique, muscle groups, rowing drills & FUN workouts. Timeframe: 2 hours during fall break, winter break, spring break, summer break
Skills & Drills
A 30 min workout focusing on technique and combining different rowing drills to develop your skill.