ENDURANCE

Want endurance, or more of it? Here at CFSA we’ve got you covered with our Endurance programs. Enroll in one of our rowing or running programs and take your endurance training to the next level!

CFSA Rowing Program

The CFSA Rowing Program with Coach Michelle is designed to educate athletes on proper rowing technique and strategies for approaching rowing in CrossFit workouts. Rowing engages approximately 85 percent of the body’s muscles. Rowing is highly flexible in its intensity, and is a great tool to build strength, aerobic capacity, and mobility while reducing the impact on the body’s joints. Improving rowing technique can have a dramatic impact on your metcon performance. Whether it’s an AMRAP that includes rounds of 500m rowing or a 75 calorie buy-in, this program will give you the tools to be faster, more efficient, and less tired on the rowing machine.

Every athlete in the CFSA Rowing Program will get to:

    • Develop proper rowing technique
    • Maximize rowing power and efficiency to increase power output for better workout performance
    • Learn what “split” to aim for, stroke rating to hold and how to strategize your rowing approach depending on the workout
    • Understand how to use the Program Monitor to optimize performance
    • Benefit from rowing mechanics analysis and real-time coach feedback
    • Improve cardiovascular engine/aerobic capacity
    • Learn basic maintenance for the rower and how to make it last a lifetime
    • Get access to a special Rowing programming track in SugarWOD
    • The CFSA Rowing Program offers two weekly rowing workouts designed specifically to help you both become a better rower and increase your overall aerobic capacity.

Upcoming Sessions:

Winter 2018

Participants in the CFSA Rowing Program will meet on Thursdays at 6:00 AM and Sundays at 9:00 AM for 60 minute sessions. Space is limited to 12 athletes and is available to all CFSA members as well as non-members – so bring a friend! This 8-week program starts December 2, 2018 and runs through January 31, 2019. The end of the program also coincides with the 2019 Erg Sprints–World Rowing Indoor Championships on February 2, 2019, which are held in Alexandria, VA.

CFSA Running Program

The CFSA Running Program will help you eliminate unnecessary junk miles and develop your running technique. Our program will also help you build power, strength, and endurance so that you can train more efficiently and shatter old personal records.

Every athlete in the CFSA Running Program will get to:

    • Develop the skill of running
    • Spend ample time on drills to reinforce proper running technique
    • Benefit from running gait analysis and real-time coach feedback
    • Improve their cardiovascular engine/aerobic capacity
    • Benefit from rowing mechanics analysis and real-time coach feedback
    • Get access to a special Running programming track in SugarWOD

Upcoming Sessions:

The CFSA Running Program offers three weekly rowing workouts designed specifically to help you both become a better runner and increase your overall aerobic capacity.The three workouts include a short interval session, a long interval threshold session, and a time trial or tempo run session. Before each workout, athletes will spend time on foot placement and running mechanics drills inspired from the Pose method and designed to make you lighter on your feet.

See available and upcoming Running series here.

Interested in being notified of the next series? Email us at endurance@crossfitsoutharlington.com!

 No matter your level or your age, come take your next step with us.