1)
Sagamore Rowing is excited to host CrossFit 516 on July 10th. We will finally be able to put our rowing skills to the true test on the water. The event starts at 10am and ends around 1pm. We will start with a brief tutorial on rowing and equipment, move to the shells quickly, and end the day with a race!
SIGN UP ON OUR FACEBOOK EVENT AND FILL OUT THE ONLINE WAIVER.

2)
FLEX ON THE BEACH is September 17th and we want to have as big of a showing as possible this year. It will be teams of 4 so find your team and sign up ASAP to guarantee a spot this year.

A)
7-8 sets:
150m sprint
*your rest is the walk back
**Keep the first 2-3 sets under 90%
***Only go 100% when and if you are fully warm and feel capable to do so