Our Method: 

Our programming is designed to raise the resting metabolic rate so that clients will continue to burn calories once class is long over! Over time with increased lean body mass a client’s RMR will increase making them more efficient at burning calories just living and existing in their everyday lives. Designed to address both the immediate and long term body needs. Segmented daily training allows us to hyper focus on specific body parts throughout the week and in turn maximize the effectiveness of our 30 and 45 minute classes. Our programming is designed for the 2-5X/week gym goer. Studies have shown that the best results and physical change occurs when segmenting and hyper-focusing a client’s body both in terms of looks and functional strength. This format is how clients are trained in a personal training format, allowing City Crew to bring a more PT (personal training) quality workout to our clients on a bigger platform. Functional fitness is subjective and defined by the individual needs of the client, so by addressing the physical fitness needs of individual body parts we can allow our clients to plan their workouts for what suits their “functions” best. By building more deliberate intention into our programming it allows us to redefine how we associate soreness; not as pain but as purpose.


Why Row: 

1.      Healthy Movement:

Rowing utilizes low-impact and form-centric movements to reduce the risk of injury while still providing a high-intensity workout. Rowing eliminates the force other cardio exercises put on your joints while still providing maximum burn, a balanced physique, and neuromuscular coordination.

2.      Fitness & Cardio:

High-intensity intervals alternate bursts of extreme activity with recovery exercises to increase aerobic capacity and efficiency. Translation: you’ll burn more calories, improve endurance and have fun while you’re doing it!

3.      Health & Accessibility:

 Rowing is zero-impact and self-regulating, making our workout accessible to a more diverse demographic.

4.     Time:

The high-intensity nature of our workout means you only need 30 to 45 minutes, saving you time in your busy schedule.


Our Classes:

Classes host 12 to 24 clients ensuring one-on-one attention from our team of personal trainers offering low-impact and form-centric classes designed to reduce the risk of injury while still providing a top-notch workout. By keeping indoor rowing central to our workouts, we eliminate the force other cardio exercises put on your joints while still providing maximum burn. Each stroke on a City Crew row machine works 84% of your muscles for a true total body workout. By coupling rowing with complementary sculpting, core, and plyometric exercises, City Crew hits every part of your body in either of our 30-minute, 45-minute or 90-minute group classes. In a class, you will move between body weight, resistance band, and dumbbell floor exercises while spending 50%-60% of your workout on the City Crew rower averaging 5000-meters per class. Each class is designed and led with intention developing a strong, lean, and toned body that is capable of a high performing active lifestyle. Movement techniques from Pilates, barre, yoga, and strength & conditioning modalities can be found all in one class!


The Way: Weekly Schedule Breakdown:

Monday: Row & Tone - Core & Cardio

Let's kick start the week with a calorie torcher and meter challenge, some of the most used and valued parts of our bodies are our heart, lungs, and core. We will spend time working our cardiovascular system and important core muscles in order to ensure that our outward health is a reflection of our inward health. Designed to ignite the metabolism and set the core on fire! Rowing drills will activate every muscle group in your legs, core and arms. Intense ab and core work off the rower will make you stronger than ever – and a better rower! Expect to cover serious meters and torch major calories.

Tuesday: Row & Tone - Legs & Butt

As the week moves on, so do we--to the lower halves of our bodies. We will work legs and glutes to build a strong and sexy foundation. Our biggest muscles are in the lower halves of our bodies, which means these classes will be a big calorie burn. Whether you want to gain size, lose flab or simply tone the hips and quads, our Legs & Butt day will attack the lower body from all angles.

Wednesday: Row & Tone – Chest, Arms, Back & Shoulders

Working both the front and backsides of our torso. We will use our rower and both body weight and added weight to achieve a lean and toned upper body. Focusing on a combination of both pushing and pulling movements and honing in on that 6 pack while challenging our abdominal structure.

Thursday: Row & Tone - Core & Cardio

Rowing is who we are and what we are all about! Jump back on the rower for our second calorie torcher and meter challenge, some of the most used and valued parts of our bodies are our heart, lungs, and core. We will spend time working our cardiovascular system and important core muscles in order to ensure that our outward health is a reflection of our inward health. Designed to ignite the metabolism and set the core on fire! Rowing drills will activate every muscle group in your legs, core and arms. Intense ab and core work off the rower will make you stronger than ever – and a better rower! Expect to cover serious meters and torch major calories.

Friday: Row & Tone - Full Body 

From top to bottom, inside and out, this class will challenge your stability, strength and endurance for a full body burn. Our full body classes combine rowing with dynamic sculpting exercises for the perfect balance of cardio and strength training. This heart-pumping, sweat-drenched, total-body burn is as fun as it is effective. New to rowing? Don’t sweat it – we’ll teach you everything you need to know.

Saturday: Row & Tone - Full Body 

From top to bottom, inside and out, this class will challenge your stability, strength and endurance for a full body burn. Our full body classes combine rowing with dynamic sculpting exercises for the perfect balance of cardio and strength training. This heart-pumping, sweat-drenched, total-body burn is as fun as it is effective. New to City Crew? Don’t sweat it – we’ll teach you everything you need to know.

Sunday: Row, Tone & Recover

This 90-minute class is focused on increasing our ranges of motion safely, this class encourages recovery and the body's natural ability to repair itself from the stressors of exercise and everyday life. Come prepared to disconnect mentally and engage physically to promote a flexible, balanced and healthy body. Utilizing props like foam rollers and sports balls to self-administer myofascial massage and trigger point therapy.