Class Spotlight – FitRow

14 Feb

We’ve developed our class spotlight series to give you a little insight into the objectives and programming of each class offered at Coastal Rowing Studio.

FitRow:  Indoor Rowing + TRX = 1 Killer Workout

The third class in our spotlight series is FitRow.

This interval-based class uses the Concept 2 indoor rowing machine and TRX Suspension Training System for a complete workout that can challenge any fitness level.

You already know that indoor rowing gives you a great full-body workout.  In this class, we take it up a notch by adding TRX exercises to further work your core, upper body and lower body.

First, let’s learn about the TRX (Total Body Resistance Exercise) system.

TRX uses your body weight and gravity as resistance to build strength, balance, and coordination. Because you are partially suspended, your core is working all the time, providing stability. The TRX Suspension Trainer can be used to achieve any fitness goal and is adaptable for all fitness levels. By adjusting the placement of your feet, you can leverage your body weight to make the exercise more or less difficult.  With the TRX you can perform hundreds of exercises, giving you a full body workout.

What happens when you add suspension training to indoor rowing?

When you combine these two forms of exercise, each delivering a serious full-body workout on its own, you have hit the workout jackpot.

Let’s start with your core.  Rowing primarily uses the muscles that help you bend (rectus abdominis) and straighten (erector spinae) your body.  Adding TRX exercises allows us to also work the muscles that give us stability and allow us to rotate and bend side to side for a strong, stable core.

The same holds true for the rest of our body.  Rowing uses all the major muscle groups in our legs, arms and back.  Adding TRX exercises allows us to further target these muscles & more for strengthening and stabilization.

So whether you are just beginning an exercise program or are a seasoned athlete, FitRow is a class you don’t want to miss!

See what others have said about FitRow

Just completed my first FitRow class. I thought I was in decent shape as I’m a competitive paddler, surfer, and outdoor circuit training kinda girl. Tonight I kinda got my butt whooped (in a good way). If you are wanting a full body workout that will push you to your limits, then this one is for you.     – Jessica K

Tonight’s class was just what I needed to work out my frustrations and get my stress level down. Intense rowing for aerobic benefits with a TRX arm and abdominal workout that I will be feeling tomorrow.     – Doug C

Love this class! Great cardio and endurance training on the rower, and strength training using the TRX system. Cheryl keeps a watchful eye on us so we get the maximum benefit and less risk of injury. Lots of fun!    –  Kathy K

Learn more about other classes in our Spotlight Series – Rowing 101 and PowerRow.

Class Spotlight – PowerRow

01 Feb

We’ve developed our class spotlight series to give you a little insight into the objectives and programming of each class offered at Coastal Rowing Studio.

PowerRow – Get the most of your workout by incorporating correct technique & power!

The second class in our Class Spotlight Series is PowerRow.  PowerRow is a 45 minutes interval based class.

One of the great benefits of indoor rowing is that it improves strength and cardio endurance.   PowerRow focuses on generating more power from your body than the rowing machine for an incredible full body workout.

During a PowerRow class you will focus on the rowing stroke and how to develop power in your stroke to increase the intensity of your workout.  Each class will improve your rowing stroke through practical knowledge and application.  The Concept2 PM5 monitor installed on every machine provides constant feedback to the rower about the speed and power of each stroke.  Using this, you will learn how to engage your body to produce a more powerful, efficient stroke.

Similar to how you get stronger by using heavier weights in the gym, in rowing you get stronger by developing a more powerful stroke.  As you produce more power your muscles are working harder which in turn increases the strength and overall tone of your body.

Be sure to check out the first in our spotlight series – Rowing 101.



In this picture you can see the large muscle groups that are used with every stroke.  As you can see, rowing is one of the most efficient exercises around.  Come experience it for yourself!





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Class Spotlight – Rowing 101

25 Jan

We’ve developed our class spotlight series to give you a little insight into the objectives and programming of each class offered at Coastal Rowing Studio.


Let’s get started with our Rowing 101 class.


This is the class we recommend to all first-time guests.  It has been developed to introduce you to the proper rowing technique and help you discover the joys and benefits of group rowing classes.

Proper technique is critical both for safety and to get the most out of your workout.  When you row with the right form you are using about 85% of your muscles and getting the full body workout you expect.

Although rowing is not difficult, the correct form is opposite of how we naturally want to row.  That is why we spend time during the Rowing 101 class breaking down the stroke, going slowly through each of the four parts of the stroke and incorporating drills to help you learn the feel of each part of your stroke.

Now you are ready for the workout!

One of the great things about indoor rowing classes is that everyone can workout at their own fitness level even though we are rowing together as a class.  No one gets left behind, yet a seasoned athlete can get a great workout in the same class as someone just starting a workout program.

This is accomplished through intensity.

There are two basic ways of building intensity – speed and power.  During each workout interval we will focus on teaching you how to build intensity during your workout.  We will vary our stroke rate to change intensity through speed and learn how to increase intensity using the power of our legs during the drive.  Harnessing this power allows your body to do most of work (with the machine doing less) and really turns up the impact of your full body workout.

After completing this class, most are ready to move into one of our other class which include PowerRow, Row + Go, FitRow, and EnduranceRow.  (Check back for each of these classes as our spotlight series progresses.)  Some find that taking another Rowing101 is best for them.

View our second post in this series, Class Spotlight – PowerRow

As part of our commitment to stop bad rowing and provide proper rowing instruction, we offer your first class (which, should be Rowing 101) FREE!  We invite you to join us even if you currently row somewhere else or have a rowing machine at home.

Any questions?  We’re here to help!

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