Start time for each day is 8:45am. Meals are on your own.

Spend two days with Coach Angela Hart. The first day will be spent learning rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, maximizing rowing power and efficiency, increasing rowing power output for better WOD times/scores and more at this comprehensive workshop. The day will include lecture, rowing on the Concept2 indoor rowing machine, team teaching, and two CrossFit workouts. Knowing how to row correctly and teach rowing to your clients are invaluable skills within the CrossFIt community.

The second day will enable participants to take their rowing skills outdoors and into actual on the water racing boats. Transferring the skills learned on the indoor rowing machine to an on-water rowing experience will enable participants to further refine their technique and power output capabilities. 

Day 2 – This day is set aside for those wishing to learn the basics of using a single person boat.  There is a lot to learn and everyone will face different challenges, but the focus is on having fun and learning the basics. No rowing experience is needed, however swimming skills are required. You should be able to swim a distance of 75 feet, tread water for 5 minutes and swim a distance of 20 feet under water. Everyone participating in the On Water Rowing will be required to sign a standard Athlete Release Form.

What to wear and bring: You shouldn't have to purchase anything special to participate. You should dress weather-appropriately as if you were going for a jog or brisk walk. Layers are best. Man-made layers of coolmax, polypropylene or fleece work best. You should wear clothes loose enough to move in, but not so baggy that the fabric could get caught in the moving parts of the boat, specifically the sliding seat. Also, old athletic shoes and wool socks are recommended to keep feet warm, as they will get splashed. In warm weather, hats and sunscreen are advised. Gloves are not recommended for rowing.

About Coach Angela Hart:

A competitive rower since 1981, Angela has coached scholastic, collegiate, masters and Junior National rowing teams. During the 1996 Olympic Games, Angela was a sports information specialist for the rowing venue. Angela has been an indoor rowing instructor since 1997 and has attended multiple CrossFIt certifications. She also has the following certifications:  Concept2 Master Instructor, Director of the Indoor Rowing Training and Certification Institute, USRowing level III coach, ACE personal trainer and rowing faculty, AFAA group fitness instructor, 200-hour RYT with the Yoga Alliance.