The rowing stroke can be divided into two parts: The drive and the recovery. The Recovery (Phase 1) Extend your arms until they straighten. Lean your upper body forward to the one o'clock position. Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail. The Catch (Position 1) Arms are straight; head is neutral; shoulders are level and not hunched. Upper body is at the one o'clock position—shoulders in front of hips. Shins are vertical and not compressed beyond the perpendicular. Balls of the feet are in full contact with the footplate. The Drive (Phase 2) With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs. As your legs approach straight, lean the upper body back to the...Read more

From the members: "I have been coming to EXP for 9 months now.  In that time, I have lost 70 lbs.  I started going to EXP with two friends on a whim.  I was very nervous and insecure jumping into such an intense workout regimen after being dormant for years.  In February, I had a 10 year reunion coming up for a college baseball team that reached the NCAA tournament.  Besides the team accomplishments, I always remembered that time as the ‘best shape of my life.’  I had focused that offseason on training and found a new love for the gym.  I was a gym rat working on new high intensity workouts, improving my numbers and lowering my body fat percentage.  When the season was over I continued to work out but not at the same intensity.  I always thought I could get back into that shape at any time...Read more

Happy Veterans Day!  Thank you to all who have bravely served our Country! Normal class schedule all day today! Today's WOD honors U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. WORKOUT Of the DAY: Strength: C&J Build up for WOD WOD: [ ABBATE ] Run 1 mile 21 Clean and Jerks (155/105) Run 800 meters 21 Clean and Jerks (155/105) Run 1 Mile 35 min CAP Buy-Out:  3rm Strict BB Shoulder Press ss w/ 25 Hollow Rocks x4 Sets Team Training:  Aim for big sets on the C&Js. Post scores...Read more

Meg & Adria WORKOUT Of the DAY: Strength: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am Come make up a WOD from the week or work on a strength or skill! Buy-Out:  None. Team Training:  Rest Day! Post scores and comments below.  Read more

!!REMINDER!! Jen's 10:30am Mobility class is ON for every Satuday starting TODAY!  See you there! Team Training Updates:  Beginning TODAY Saturday's training schedule will be as follows: 8-9am Strength & Skill work, 9:15am WOD w/class, 10:30am Mobility w/Jenn Tiff, Eric & Karri WORKOUT Of the DAY: Strength: None. WOD: [ Fire Breather ] 400m Run 21-15-9 Pull Up Front Squat (115/80) Box Jump (24/20") 400m Run 15-12-9 Front Squat Box Jump Sit Up 400m Run 12-9-6 Box Jump Power Clean (115/80) TTB Buy-Out:  None. Team Training Notes: UPDATES TO SATURDAYS: Strength/Skill work 8am-9am WOD 9:15am Mobility 10:30am Post scores and comments below.  Read more