Building a Strong Aerobic Base

Improving your aerobic capacity and building a strong aerobic base can be beneficial for many reasons, one of which is that it provides a strong foundation for you to rely on in other aspects of your training. It has been shown that long sessions of continuous low impact exercise can help fill in some of the holes in an athlete’s conditioning and volume style training promotes structural changes which can be helpful to the cardiovascular system.

A common concern when focusing on endurance based training, especially for CrossFit athletes, is that it will negatively impact your strength and you will see your hard earned numbers start to go down. When performed in moderation, you can build your aerobic capacity without sacrificing any strength, and in fact even see your numbers begin to increase due to the foundation you are working to build. The 2 hours we will spend each week focused on endurance training will serve to supplement your current training and help increase your overall performance in the gym.  It will also serve as a way to kickstart your marathon training if you hate running outside in the cold!

This class will run for 6 weeks beginning February 13 and will meet 2 times each week for an hour long workout aimed at improving your aerobic capacity utilizing both the rower and bike. One session each week will be spent exclusively focused on rowing and the other on the bike. At the beginning of the course we will perform baseline tests to establish numbers that we can then build off of over the 6 weeks. 

We will start each class with drills designed to help you move efficiently and effectively on both machines and ensure you are generating as much power as possible with every movement. The majority of the class will then be made up of a long, endurance based workout during which our goal will be to perform sustainable, repeatable, paced efforts based off of the numbers we established at the beginning of the course. This training will help you better understand your capacity and provide you with the necessary tools to move more easily through the longer duration workouts and a strong base to help you perform better overall. 


February 13 – March 29

Thursday evenings from 7:30 – 8:30 pm

Sunday mornings from 10:00 – 11:00 am


Two payments of $75, Non-Members-Two Payments of $100

Hard cap @ 10 people (Only 3 spots left!!!)

If you are interested in participating in this class, please send us an email at [email protected] or let one of the coaches know!