Stand Then Pull

Ian focused.

Rowing is a fantastic way to work on posture, coordination, stamina, endurance, and power. Having a good understanding of the relationship between the hip and the torso will pay off on the rower, as will timing and patience. Each movement we do in CrossFit has been hand picked based on a few criteria.

1. Does it move a large load a long distance quickly? 2. Is it multi-joint? 3. Does it initiate with an active core and move to the extremities? More simply put, do the movements make you tired, sore, give you a high heart rate, make you better at everything, concern themselves with function over form? It is about doing things rather than working out muscle groups to make you look different.


1 rep max Snatch


Front Squat 10-5-3-1-1-1 reps