“Rowing Clinic…”

Posted: February 4, 2016 in Uncategorized

Today’s Thursday…

This Will Be The 5th Thursday Of This Strength That We’ve Been Doing Power Snatches…

Every Time We Do Olympic Lifts… We Perform A 500 Meter Row… JunkYard Dog… And The Burgener Warm Up… Then Add Weight… Add Weight… Add Weight… Etc… Etc…

Notice The Warm Up Starts With A 500 Meter Row…

Some Of You KILL The Row!!!

Some Of You SUCK At Rowing!!!

I Can Think Of One Person In Particular Who Has Been With Us For A Long Time & For Whatever Reason… Even With All The Coaches Cues We Provided Over YEARS… It Just Doesn’t Click…


On Saturday, February 27th, 2016 From 12PM-4PM…

RCCF CrossFit Will Be Hosting A Rowing Clinic!!!

This Will Be Coached By Victoria Draper… Founder & Owner Of RowFX…

I Stole This From Her Website…

“Victoria Draper is a veteran rower who has accomplished herself as an athlete, coach, and entrepreneur in the crew community. As a walk on to the rowing team in 1994 at UC Davis, Victoria was inspired by the sport to row all four years and concurrently coached Junior Women 1997-1998 at River City Rowing Club.

After graduating, she moved back home to Oakland, CA and joined a recreational club in Oakland; Lake Merritt Rowing Club, and rowed there until moving to Long Beach, CA in 2003 to train and compete further.

In 2004, Victoria founded the indoor rowing program at the Long Beach Rowing Association, and started selling the program in 2006 to gyms around the country through her first company, Rowbics Indoor Rowing, Inc. In 2007, Victoria became a Concept2 Master Instructor and was contracted to administer Concept2’s Training and Certification for the U.S. and Canada. She was featured in Newsweek, Shape Magazine, Sunset Magazine, and other major publications. In 2009, she consulted on NBC’s Biggest Loser and trained contestants on the proper use of the Concept2 Indoor Rower and returned to coaching as a Women’s Novice Team at Cal State Long Beach during the 2009-2010 Season. Since then, she launched her new company, RowFX, with a continued mission to support schools, gyms, and individuals with coaching, program consulting and equipment services.
What you get by achieving your goals is not as important as what you become by achieving your goals. — Zig Ziglar”

Spots Are Limited… Only 20 Spots…

Cost Will Be $40.00 For The 4 Hour Session…

Please Get In Contact With One Of The Coaches ASAP To Reserve Your Spot!!!



Every 2 Mins:

3 Single Power Snatches @ 80% of your 1 Rep Max X 3 Sets


5 OverHead Squats (Rx’d: 95lbs/65lbs…)

100 Double Unders (Rx’d: M&F… MOD: Same Amount Of Singles… 1 Burpee Penalty Every Time You Break…)


80 Dubbs


60 Dubbs


40 Dubbs


20 Dubbs




1.3.2016 WOD & Scores Will Be Up Tomorrow Morning… Sorry… I Left My Phone At Home…

They Will Be Up On FaceBook…


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