Row+flow - 2.0 - Virtual Studio

Row+flow - 2.0 - Virtual Studio Term based physical training. High endurance specialization. Heart rate specialization. We found such success by bringing the best out of our clients.

Row and Flow 2.0 is a virtual/hybrid extension of our highly successful brick and mortar location in Ocean City, NJ from 2018-2021. We now aim to provide that same focused attention to online training. With detailed plans and progress checks 3 times per week, we make sure we hit our targets and assist our clients on their way to success. Step 1: Admit there is a need and reach out. Step 2: Complet

e Introductory Meeting / Introductory Questionnaire
Step 3: Implement itemized plan
Step 4: Gather data throughout contracted term. Step 5: Review results and adjust. Step 6: Discuss future collaboration

Row and Flow 2, where we make changes and the world begins to bend.

06/17/2024

Pain is the high cost of growth…

06/17/2024

Falling down has nothing to do with you, getting up has everything to do with you

10 minute Warmup2 (10 x 20s / 40rest)Pushing the pace a little. Small sprints before the big ones.
02/15/2024

10 minute Warmup
2 (10 x 20s / 40rest)

Pushing the pace a little. Small sprints before the big ones.

LFG. Didn’t feel like it today. But it was on the calendar. That’s what always told me. It’s harder to cancel when the ...
02/08/2024

LFG. Didn’t feel like it today. But it was on the calendar. That’s what always told me. It’s harder to cancel when the appointment is for yourself and your health. 🤷‍♂️🙏

This actually didn’t feel bad. First week, but not bad. where is a cold outdoor concrete windy step when you need one. ...
02/06/2024

This actually didn’t feel bad. First week, but not bad. where is a cold outdoor concrete windy step when you need one.

More steady state on a Monday morning. The hardest part is finding consistency without kicking my ass everyday. It’s tr...
02/05/2024

More steady state on a Monday morning. The hardest part is finding consistency without kicking my ass everyday.

It’s true you don’t know the greatness while it’s there. The work was so much fun….i miss it

Great way to start@the 2nd week. Heart rate was much better. Last 2500m my youngest wanted to have an end music dance pa...
01/15/2024

Great way to start@the 2nd week. Heart rate was much better. Last 2500m my youngest wanted to have an end music dance party…..so we lost our rhythm there.

Another day, another erg piece. Another chance to find my rhythm. If I’m honest, I’m just not separating the parts well ...
01/12/2024

Another day, another erg piece. Another chance to find my rhythm. If I’m honest, I’m just not separating the parts well enough at the higher stroke rates. 🤷‍♂️

This was a workout to work at a steady state and then sustain an accelerated pace. Almost like “finishing strong”.

Heart Rate training is better with good music. Seems like as I’m getting older my heart doesn’t respond as readily. ...
01/11/2024

Heart Rate training is better with good music. Seems like as I’m getting older my heart doesn’t respond as readily.

Another step in the right direction. After I saw the scale last week I had to start getting back into fitness. I was bec...
01/09/2024

Another step in the right direction. After I saw the scale last week I had to start getting back into fitness. I was becoming a shape. it just ain’t the same.

New year, same tricks, more consistency and focus. 3x15 minEscalating effort in each piece
01/02/2024

New year, same tricks, more consistency and focus.

3x15 min
Escalating effort in each piece

The holidays are over…..let move on to the new year. This was a primer for what’s the come.
12/26/2023

The holidays are over…..let move on to the new year. This was a primer for what’s the come.

Address

Loxahatchee Avenue
Loxahatchee, FL
33470

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