This 3 Hour Clinic Will:

• Introduce the Concept 2 Ergometer: foot placement, monitor, calories, meters, damper setting, etc.
• Warm-up with a 500m row that is recorded to review later
• Cover basic technique, break down the parts of the stroke (rate, rhythm, force and what good rowing technique is supposed to look like)
• Teach pacing and learn when and where in the stroke to set your rate
• Go into detail about Power: drills to increase power per stroke and a game to incorporate both power and pacing
• Divulge a few “tricks” and racing starts
• End with a class workout with common CF exercise and rowing to help “cement” your new found technique

_{Kare Williams rowed for the University of Washington and Seattle Rowing Club. She got her Crossfit Rowing Certification in 2009, was the AZ Indoor Women’s Rowing Champion in 2009, Concept 2 World Ranking in Masters Women and Top 5 in the world for multiple distances ranging from 500m to marathon distance 42,195. Kare has been a Crossfit coach for 7 years, is the owner, programmer and head coach at Crossfit Milo in Tucson, AZ.}