The 2011 Rowing Program will be starting this month. 
Please scroll down for more information.

To help prepare CrossFit athletes to compete in the Concept 2 World Indoor Rowing Championships, Front Range CrossFit has put together a winter rowing program.

Big Jon Kissick, FRCF's Rowing Coach, will post two weekly rowing workouts on Sunday, a primary and secondary workout.  Those athletes whose main objective is to compete at the Indoor Rowing World Championships should do both workouts.  If the reason you are doing the rowing workouts is simply to improve your rowing abilities to improve as a CrossFitter, just do the primary workout.  The workouts are designed to be done in conjuction with your regular CrossFit workouts. 

If we can get everyone to post their weekly workout times to the comment section on this page it will be much easiter to monitor our progress.  And you can ask any questions that come up about the workouts here as well. 

The workouts will be tailored toward improving a CrossFit athlete’s aerobic capacity for rowing and anaerobic threshold.  The training goal is to prepare as intelligently as possible for the Colorado qualifier - the Mile High Sprints, on January 23, 2011. 

As a CrossFitter, you already have great work capacity.  With a little bit of rowing technique work and some time spent getting used to the unique level of suffering that a 2,000 meter rowing piece offers, it is amazing to see what CrossFitters can accomplish on a rower.

Those that choose to continue on to the C.R.A.S.H - Bs are invited to continue to use this training resource as they prepare for Worlds in Boston on February 20, 2011.  But even for those that do not choose to compete at the Mile High Sprints or at the World Championships, this is a great opportunity to improve your rowing performance, your overall conditioning level, and your ability to excel at any CrossFit workout involving rowing. 

The FRCF athletes that are going to compete at the Mile High Sprints will be doing the primary rowing workout on Wednesday evenings.  We will post the FRCF athlete's results either Wednesday night or Thursday during the day.