Appropriate for all ages and levels of athlete.

– How to pace your peice

-Learning your stroke to increase efficencey and power

– How to read the screen.

-Proper Warm Ups, & Drills

-Mind and Body Awareness On Your Rower

Couch Puja is a Level 1 Crossfit Coach at Iron Forged Athletics. She has been a competitive rower since middle school. Was a gold medal winner at The Royal Canadian Henley Ragada, Canadian National Championships, and New York State Championship. Along with top finishes in Scholastic National Championships, and Head Of The Charles. She was recruited by University Of Tulsa as a D1 athlete. Once in college, she was a member of the lightweight national development team. She helped carry her team to top finishes in their conference, and has been in national championship races as well.

Coach Puja believes every athlete has the potential to be a great rower. If one focuses on technique and better application of power, they can become a stronger rower. She is continuously seeking out further education in rowing, in hopes to help all of our athletes reach their full potential. Learning how to properly attack different pieces on your rower, is just as important as knowing how to pace a metcon. If done incorrectly, it can do just as much harm as bad form with a barbell.

Be prepared to work hard and push yourself during this class. It will be very competitive and we are excited to watch you all transform!

Cost:  $15 / Ifa Members; $35/ Non-Ifa Members

Time: 9am – 12pm

Please know a current 500m, 1K, 2K, or 4K time so she can determine a good pace for you!