What are the opening hours?

Monday 7am - 2pm 5pm - 7pm Tuesday 7am - 2pm 5pm - 7pm Wednesday 7am - 2pm 5pm - 7pm Thursday 7am - 2pm 5pm - 7pm Friday 7am - 2pm 5pm - 7pm Saturday 8am - 11am

IRowing

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in 30 minutes change your day!

10/30/2026

Strength training outweighs every other habit. 💪 According to Francis Holway, strength training — and HIIT, like indoor rowing — weighs more than all the other habits combined. Stronger bones, a protected body, fewer falls, a better life. Muscle stays with you for life. Your first session is FREE.

10/26/2026

Your spine is not a rigid cement beam. It is a bow.
During the recovery, your muscles lengthen under control — the eccentric phase. That controlled stretch loads the series elastic components, tendons and connective tissue, storing elastic potential energy.
When the drive begins, that energy is released in the concentric phase, potentiating force. Just as a bow shoots an arrow, your body shoots the machine's handle.
A rigid, tense recovery breaks this stretch-shortening cycle: no stretch, no stored energy, no potentiation. That rigidity is unsustainable, impracticable, and unnatural.

10/24/2026

🏁 RACE PLAN — 1000 METERS
First test vs. the retest plan.
Same 1000m. Different numbers — because this time every meter has a job:
⚡ 0–50m RACE START — 2:05–2:07
🟢 50–200m TRANSITION — settle in
🔵 200–800m CRUISE CONTROL — 2:16–2:17
🔴 800–1000m FINISH — 2:12–2:14
A race plan doesn't add fitness. It removes the guesswork.
Want yours? Message me, Coach Leo 📩

10/22/2026

THE FINISH DEBATE ENDS TOMORROW 👀

Today the comments went to war over one question: round the finish, or keep the hands level?

Tomorrow at 6:00 AM PT, the Sinković brothers — Olympic champions in 2016, 2020 and 2024 — give the answer. 🏆

Set your alarm. See you in the comments. 🚣

10/19/2026

WHAT IT TAKES 🎯

What does it take to climb the Concept2 percentiles?

TALENT — your VO2max.
TRAINING — your sessions per week.

90th: big talent, train like an athlete.
75th: strong talent, 5–6 sessions a week.
50th: an average talent, 3 sessions a week.
25th: just row like you row.

¡BUT! With effort, dedication and sacrifice, extraordinary results are possible.

You don't need elite talent to start. You need to show up.

Message me, Coach Leo, on Facebook or Instagram and let's set up your best version. DM me ROW 🚣‍♂️

10/18/2026

REAL RESULTS 🏆

Sebastian, 17, from Lake Oswego, Oregon:
• 1000m: 3:44.3 → 3:14.3 (−30s)
• 2000m: 7:39.4 → 6:52.1 (−47.3s in 6 months!)
• 5000m: 20:27.1 → 18:31.5 (−1:55.6!)

17 years old. Six months of real work. No shortcuts.

Message me, Coach Leo, on Facebook or Instagram and let's set up your best version. DM me ROW 🚣‍♂️

10/17/2026

REAL RESULTS 🏆

Mary, 69, from Oregon:
• 1 min: 258m → 267m
• 100m: 0:22.8 → 0:21.8
• 500m: 2:10.3 → 2:02.7
• 1000m: 4:51.1 → 4:31.6

Age is just a number. Technique and consistency do the rest.

Message me, Coach Leo, on Facebook or Instagram and let's set up your best version. DM me ROW 🚣‍♂️

09/21/2025

Address

148 Pine Avenue
Pacific Grove, CA
93950

Opening Hours

Monday	7am - 2pm
	5pm - 7pm
Tuesday	7am - 2pm
	5pm - 7pm
Wednesday	7am - 2pm
	5pm - 7pm
Thursday	7am - 2pm
	5pm - 7pm
Friday	7am - 2pm
	5pm - 7pm
Saturday	8am - 11am

Telephone

(415) 724-6732

Website

http://www.irowing.net/

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