Thursday, September 20

We have a few people competing this weekend at the GR Games at 8th Day Gym in downtown Grand Rapids. The RX division is Saturday and the Modified division is Sunday. I am sure they would love your support if you can make it down there!


The 3rd Annual West Michigan Row Raiser is coming up on October 27! Teams of 10 get together to row a marathon (42,195 m) to benefit Special Olympics Michigan. We’ve participated in this event the past two years and it has been a lot of fun and a great way to meet a lot of fellow CrossFitters and Special Olympians in the area outside of competition.

Last year there were tons of raffle and auction prizes and we helped raise more than $15,000! We will have more details soon, but get October 27 on your calendar and join our Row Raiser team. Oh, and it’s Halloween themed this year!

And, since that rowing event is coming up, it’s time to test our 5k row! This is a great test of your fitness and is for time, not a casual row at an easy pace.

Here’s a quick review of the four parts of the rowing stroke. Focus on technique and efficiency and this row will go much better and faster!

Workout for Thursday, September 20
Row 5K for Time

CrossFit 616