ROW+flow

ROW+flow Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from ROW+flow, Sport & recreation, 225 West Avenue, Ocean City, NJ.

Personal Training

ROW+flow classes (combining erg, HIIT, and yoga)

Power Vinyasa Yoga (yogi’s choice of heat)

***ALL SESSIONS ARE BY APPOINTMENT ONLY***

Call, text, or email ROW+flow and set up an appointment today!

Make some changes. Try a class. You’ll thank yourself later. Set up your free trial class today!
06/02/2021

Make some changes. Try a class. You’ll thank yourself later. Set up your free trial class today!

Selling good used equipment. Make an offer!
05/31/2021

Selling good used equipment. Make an offer!

Modified Murph’s today.....Let’s get a leaderboard going.Results to come.1500 meter row100 pull-ups200 pushups300 squats...
05/31/2021

Modified Murph’s today.....
Let’s get a leaderboard going.
Results to come.

1500 meter row
100 pull-ups
200 pushups
300 squats
1500 meter row

04/21/2021

Day 4 of body revamp.

Energy still up.

Started: 227
Current: 214

5,000m rowed this morning with intervals.

Still feel a little soft in spots, but body feeling more rigid by the day. I’m amazed at my lack of appetite even with my extreme workload.

No worries, I still eat, but I have zero cravings. ZERO.

04/20/2021

Third day on the body revamp trail.

Starting weight: 227

Current weight: 216

Daily routine:

1. Fasted cardio/workout
2. Thermogenesis supplement
3. 2 cups of coffee and a gallon of water at school
4. Eat after school, IF hungry. Miraculously I haven’t been.
5. Crew practice till 530 then some jerky or planters mix combo
6. Energy supplement with muscle mass supplement
7. Train clients for two hours
8. Get home do bath time with the kids, put them to bed.

930 do some odds and ends around the house snd do it again.

No energy drop off
No supplement aftertaste or bubble guts or anything.
Clean focused sustained energy.
No bs. No filler. No promises. Just clean living

Emanuel Fleming you the man. When I get to 190 I’m bringing you a stack.

When it comes to your health and what you put into your body, always use the best! His products are handmixed, hand pack...
03/30/2021

When it comes to your health and what you put into your body, always use the best! His products are handmixed, hand packaged, created to truly make a difference. Emanuel Fleming

www.mresremedies.com

Do what you love, love what you do. Another morning session. Stop making excuses. A little sprint interval work.
12/03/2020

Do what you love, love what you do. Another morning session. Stop making excuses.
A little sprint interval work.

This past year actually working out in the mornings has been awesome. I’m ready for year 2!
11/24/2020

This past year actually working out in the mornings has been awesome. I’m ready for year 2!

Yesterday’s workout with today’s scenes......
11/13/2020

Yesterday’s workout with today’s scenes......

Finding an excuse every morning to put in the effort. Find an excuse to win
11/10/2020

Finding an excuse every morning to put in the effort. Find an excuse to win

This was yesterday....
11/10/2020

This was yesterday....

Competition is everywhere. The leaderboard in the studio is starting to get contested, these online erg races are starti...
11/03/2020

Competition is everywhere. The leaderboard in the studio is starting to get contested, these online erg races are starting to kick my butt to!

Address

225 West Avenue
Ocean City, NJ

Opening Hours

Monday 5am - 10pm
Tuesday 5am - 10pm
Wednesday 5am - 10pm
Thursday 5am - 10pm
Friday 5am - 10pm
Saturday 5am - 10pm
Sunday 5am - 10pm

Telephone

+16097410528

Website

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