🥵 Row intervals 🔥 The purpose of row intervals are to build stamina and endurance 💥 ❓What's the worst interval piece your coach has...

95% of adults over the age of 30 will never sprint again in their life If you don't use it, you lose it! 📉 One of our passions is to...

Are you looking to set a new standard when you hop on the bike or rower? 🥵 To consistently maintain a pace and increase that pace in...

⚰️ The “Death by…” workout format in CrossFit is simple but deadly. 🥵 It is designed to test and expand your limits 📈, ending only when...

💣 Monostructural work allows you to focus on one thing at a time... EMOM x40 1) 15 Cal C2 Bike Erg 2) 15 Cal Ski Erg 💥 On the rower,...

The Mamba Mentality simply means trying to be the best version of yourself. Strive within. Interval training 1000m row @1:45/500m pace --...

❓When is the last time you tested a 1000m row❓Don't forget the basics! When focusing on improving your 1000m row time, you need your form...

The importance of monostructural training as a part of our regular programming is to repeat cyclical movements over extended periods of...