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Wednesday 1/24/2018

Rowing Clinic, Saturday 2/3/2018 10am. There's not a single person in our community that will not benefit greatly from Big Jon's clinic. Clinic will be limited to the 1st 25 members that commit to me. $20

Introduction to efficient Indoor Rowing

w/ Jon Kissick

Jon is a two time collegiate national champion and a five-year member of the US National Rowing Team.  He has two Pan Am Games gold medals, a bronze and a 5th place finish at the World Championships, and a Gold Medal from the Goodwill Games.  Jon began his rowing career in college and ended it after years of International competition by coaching for the University of California at Berkeley.

This class will cover the fundamentals of efficient rowing technique.  We will cover the reasons for good technique and drills that will help ingrain good habits.  The goal of the class is to give every student two ‘gears’ for their rowing workouts.  One will be how to go as fast as possible, for an individual body type, over a 2000 meter test, the other approach will address how to handle rowing when it is a component of a larger Crossfit workout.

Jon has taught this class for ten years at Denver area Crossfit gyms, the overwhelming consensus is these classes are extremely fun and relaxed, and they can radically restructure an athlete’s approach to working with this invaluable fitness tool.



500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of

10 G2 OH with plate. 45/25

150 m row

10 pushups

Workout Warmup:

10 min alternating EMOM

5 DL working up to workout weight

7 KB push presses


4 rounds for time

15 Dead lift 225/155, RX+ 275/185

10 Box Jumps 24/20



OH Squats, Sets of 5-5-3-3-2-2 Start at 65% working up to a heavy double.


TTB, 3 max sets 3 min rest between, then 20 fast singles for time. 

Earlier Event: January 23
Tuesday 1/23/2018
Later Event: January 25
Thursday 1/25/2018