Monday
Strength:
Squat snatch 1-1-1-1-1
WOD
3 rounds for time:
12 squat snatch (115/75)
24 burpees
This Sunday, Feb 6, from 3:00-5:00pm CLE athletes / rowing coaches Justin Kershaw and Craig Gates will be hosting a Concept 2 based rowing seminar. -- Perfect timing for the Hammer Ergatta 2k competition just one week later on Feb 13. The ergatta is a unique event because all the Conecpt 2's are linked electronically with a real time virtual "boat race" projected on the big screen (notice in the background of this video below).
Rowing seminars with this level of specialty experience (see coach info below) can cost up to $400. Justin and Craig have arranged for this to be a special charity event with the full amount of each $20 donation going to Ronald McDonald House of Cleveland.
Register here for the rowing seminar. Both CLE athletes, CrossFit'rs from other gyms, and groupon guests are invited to attend. Experienced/beginners will be split off into two groups for instruction. Note that this event will be held at St Ignatius High School.
Justin Kershaw, as a competitor:
- Began Rowing competitively in 1979 La Salle University
- Dad Vail Regatta Finalist
- 1981 U.S. National Team (LWT) Selection Camp Invitation
- 1987 Malta B.C. Top (Oar) Athlete Award
- 1988 American Rowing Championship Medalist
- 1988 U.S. National Sculling Team Selection Camp Invitation
- 1988 South American Games Finalist
- 1988 Canadian Henley Champion
- 2005 U.S. Masters National Champion
- Medalist at many North American Regattas 1985-2005: Independence Day, Schuylkill Navy, Canadian Henley, Head of Schuylkill, Head of Charles, Head of Potomac.
Justin Kershaw, as a sculling/Rowing Coach:
- 1999-2005 Wilmington Rowing Association Coach
- 2007-2010 St. Ignatius High School, Men's Varsity Rowing Coach
- 2008-2010 Black Bear Sculling Camp Instructor/Coach
Craig Gates as a competitor:
- 1988 Varsity rower at Ohio State University
- 1991 Member of Varsity lightweight eight that placed second at Dad Vail regatta & first at Intercollegiate Championship in Cincinnati, OH. Achieved a record of 72 wins & 1 loss that season.
- 1996 Rowed for Thompson Boat Club in DC and again competed in lightweight eight & four
- 1996 Won two silvers in 8 & 4 with cox at Intercollegiate Rowing Association championships
- Have competed in sweep & sculling for WRRA over ten years, competing in races such as Canadian Henley, Head of the Cuyahoga, Head of the Ohio, & Head of the Charles
Craig Gates as a sculling/Rowing Coach:
- 2008-2010 St. Ignatius High School (Cleveland, Ohio) Men's Varsity Rowing Assistant Coach
- 2010 board member for Western Reserve Rowing Association
- Began Rowing competitively in 1979 La Salle University
- Dad Vail Regatta Finalist
- 1981 U.S. National Team (LWT) Selection Camp Invitation
- 1987 Malta B.C. Top (Oar) Athlete Award
- 1988 American Rowing Championship Medalist
- 1988 U.S. National Sculling Team Selection Camp Invitation
- 1988 South American Games Finalist
- 1988 Canadian Henley Champion
- 2005 U.S. Masters National Champion
- Medalist at many North American Regattas 1985-2005: Independence Day, Schuylkill Navy, Canadian Henley, Head of Schuylkill, Head of Charles, Head of Potomac.
Justin Kershaw, as a sculling/Rowing Coach:
- 1999-2005 Wilmington Rowing Association Coach
- 2007-2010 St. Ignatius High School, Men's Varsity Rowing Coach
- 2008-2010 Black Bear Sculling Camp Instructor/Coach
Craig Gates as a competitor:
- 1988 Varsity rower at Ohio State University
- 1991 Member of Varsity lightweight eight that placed second at Dad Vail regatta & first at Intercollegiate Championship in Cincinnati, OH. Achieved a record of 72 wins & 1 loss that season.
- 1996 Rowed for Thompson Boat Club in DC and again competed in lightweight eight & four
- 1996 Won two silvers in 8 & 4 with cox at Intercollegiate Rowing Association championships
- Have competed in sweep & sculling for WRRA over ten years, competing in races such as Canadian Henley, Head of the Cuyahoga, Head of the Ohio, & Head of the Charles
Craig Gates as a sculling/Rowing Coach:
- 2008-2010 St. Ignatius High School (Cleveland, Ohio) Men's Varsity Rowing Assistant Coach
- 2010 board member for Western Reserve Rowing Association
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Now installed and ready to use, a new pull-up rig from Rogue:
Now installed and ready to use, a new pull-up rig from Rogue:
CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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